1. L3 c
2. Ido locomotion work
3. Swim 30 min 
4. Bar work 30 min lazy 

(ideas)

• Pullups
• pull overs (http://gymnasticswod.com/content/pull-over-progression-pt1)
• dips
• swings
• dip to elbow support 
• monkey bars
• pistols standing on a bar
• box jump to balance (precision)

Workout

OHS @ 65% bodyweight x 5

KBS @ 50% BW

AMRAN (As Many Rounds As Needed) to reach 100 swings

Movements must be clean. THey do not have to be done in one session. You can break it up throughout the day

OHS=Overhead squat

KBS=Kettlebell swing