Gym Work

Warm-Up ~ GOWOD
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A) 15m HS Walk Skill Work
Vary it up, work on HS Balance, Pirouet, Side walk on wall, shoulder touches, etc
B) L-Rope PULL UPS ~ Max UB
6 sets , Alt. Top Hand, Hands together on rope, pull till chest touches bottom hand.
2m Rest b/t sets
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GYM WOD
AMRAP in 12m:
10 TTB
30 D/U
10 C2B
10 Box Jumps (24/20 - Jump Up Required)
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2 Rounds of:
C1) Shoulder Extension Plank - 40s, Rest 1m
C2) Passthroughs, 3 Slow Controled both ways, Rest 1m
C3) Tuck Front Lever Hold - 30s, Rest 1m

Stan ~ A/B No... Gym WOD ~ 4 Rnds
tb ~ A = done / B = 6's each time / 5 Rnds + 1 TTB (Splits = 2:00/4:20/7:35/9:54/11:55) / C = done, C3 did 10s 10s rest, 10s both times