7/6 Monday

Warm up  

400M run

1 Rope climb

5m Hand walk or hold handstand

Bucket work (5 half or full circles each direction)

P-bar dip walk complex (3 dips forward walk/3 dips reverse)

3 Pull over to support

Work front lever (5 reps)

Skill

Movement standards and tips

WOD

15 minute AMRAP

2 bar muscle ups/ or 4 CTB pull ups

4 dips to true support/ or 4 p-bar dips

8 box jumps w/24 m/30