Gymnastics: 

Toes to Bar Development:
ATHLETE A: 6×3 strict knee to chest then foot to bar, lower down as slow as possible 3- sec rest btw sets (video just for reference, full front lever is not a option yet, however this is how you must bring your body up, keep feet together.)
ATHLETE B: 5 kipping t2b + 3 kipping t2b with as slow as possible eccentric phase. 4-5 sets
ATHLETE C: Kip + knee to chest
ATHLETE D: Scaled dragon fly (can break at hips on the way down)

Toes to bar development is- 
Athlete A - 10 T2B or more unbroken
Athlete B - fewer than 10 t2b
Athlete C - athletes who have the strength but do not have the kip
Athlete D - athletes who need to build midline strength

WOD:

800m run
50 pull ups
100 push ups
150 air squats
800m run
* you may break up reps into sets 

35 min CAP

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