Monday Gymnastics midline 

Skill
Kipping pull ups practice
Do this 4-5 times,
1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip with control for 10 sec
4 Jump to deadhang, kip and pull yourself up towards the bar when your body is behind the bar, then drop down.
5 Same as 4 but now push yourself from the bar then drop down
6 Same as 5 but when pushing hold on to the bar and go for the next kip and pull up.
Pull yourself backwards in every swing, don’t just hang in the bar.

Metcon
Every 2 Minutes for 30 Min (5 Rounds)
1 round is 6 minutes
Minute 0-2: 9 Pull ups+15 Push ups+6 Pull ups
Minute 2-4: 9 Burpees+12 DB clean and jerk (6+6)+6 Burpees
Minute 4-6: 15 Ab mat Sit ups+20 Double unders+15 Ab mat sit ups
*All burpees are to target
*3 rounds at lunch session

L1: Strict pull ups, 30/22,5kg DB, 30 DU
L2: 22,5/15kg DB
L3: 6+3 pull ups, 15/10kg DB, 10 DU
L4: Ring row instead of pullups, 10/6kg DB or KB, 20 singel unders