Gymnastics skill practice
Warmup
10 minutes Indian club swinging
Commaando rocking
FTW squats
Training
On Gymnastic rings
Ring muscle up negatives 4 * 3 reps
Assisted muscle ups 3 * 3 reps
Front lever static holds 3 * 8 seconds
Back lever static hold 3 * 8 seconds
V-sit Skin the cats 3 * 8 reps
On parallettes
GMB parallettes one full flow - twice
Planche lean static holds 5 * 8 seconds
V-sit to tuck Planche 4 * 3 reps
Straddle press to shoulderstand 5 *4 reps
Kick up into handstand and fall slowly through a Planche 3 * 3 reps
Ice cream makers 3 * 8 reps
118 reps
Notes
Today was supposed to be a day to myself but it never seems to work out that way, the phone kept ringing while I was training so I spent a lot of time on the phone while I was trying to train. It took me over three and a half hours to complete my training because of all the interruptions.
I've had one client move OS but two more will be starting next week, they are both "broken" ex cross fitters, I seem to getting a few of them lately.
The challenge is being run by 
Matt's 100 rep challenge
