Freestyle Lifts 4

Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 1

WOD:

4 x 3 Wall climb to handstand
      6 Tripod leg lifts

4 x 8 Lunge progression w/ flexed toe on ground (Hinge on one foot w/ straight leg behind-Toe to ground-knee to ground-knee up-stand straight) (last 2 sets w/ 16kg each hand)
     10 Hollow rocks
     10 Push-ups 

4 x 8 Kipping ring rows 
4 x 8 Kipping swings on bar
     
1 x 4 Muscle up stage 1 w/ green band (Hollow body to hip ext)
1 x 4 Muscle up stage 2 w/ green band (Global ext to bottom of dip with knees locked out)
2 x 4 Muscle up stage 3 w/ green band (Global ext to bottom of dip with knee tuck)