WOD
«The Ghost»
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
GYMNASTICS
3-5*5 weighted pull ups
3-5*5 déficit hspu
3-5*5 weighted chin ups
3-5*10 partner shoulder taps
PRACTICE
Kettlebell swings
WOD
6 rounds of:
1 minute of double unders o singles
1 minute of burpees
1 minute of kettlebell swings
1 minute rest
GYMNASTICS
Pull ups & handstand practice.