Skill:
15min Handstands practice
Metcon:
5 Rounds for time:
15 Wallballs (#10/6)
10 Deadlifts (#80/55)
5 Ring Muscle-ups
Endurance:
For time:
50-40-30-20-10
Burpees
Air-Squats
KB Swings (#16/12)
Box Jumps
Russian Twist (#16/12)
Gymnastics:
Skill: Roll Progression-
Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest