Warm up
3 rounds
10 deck squats
10 pvc shoulder openers
5 pull ups using band/legs for assistance
10 tricep push downs
10 bent over lateral raises
Skill
Pull ups/ pull overs
-pull up in a pike with calves on box using leg assistance
-pull up in a pike with feet on box
-L hang
-pull up in a pike with leg lift off, feet leave box
-L pull up
-pull up to pull over
Wod
Amrap 20
It’s not called gymNICEtics
5 strict hspu
10 pistols
5 strict dips
10 pistols
5 pull overs
10 pistols