Skill:
15min Handstands practice (hold/balance/walk)
Metcon:
AMRAP in 15min of:
9 Box Jumps
6 DB Power Cleans (#22.5/15,x2)
3 Bar Muscle-ups
Gymnastics:
Skill- HeadStand to Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-5 Wall Walks
Min 2- 10 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 12 GHD Back Ext’/ 20 Back Ext’
Min 5- Rest
Endurance:
AMRAP in 38min of:
800m Bike
30 Plate Squats (#20/15)
400m Run
30 Plate G2OH
200m Row
30 Plate Overhead Situps