(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 15 second standing skin the cat, 5 BB hang squat cleans
SOD
EMO 90 seconds x 5 rounds (15 min total)
Odd min: 2-3 Ring Front Levers
Even Min: 3-8 Handstand Push-ups or 10-25 Foot Handstand Walking practice
WOD
2 minutes on 2 minutes rest x 5 rounds (20 min total)
3 Hang Squat Cleans (135/95)
6 Shoulder to Overhead (135/95)
9 Front Squats (135/95)
After 9th FS – transition into max reps of WB (20/14) (10/9) for the remaining time of the 2 minutes.
*Choose a BB weight you can go unbroken with. (at least for the 3 HC and 6 S2OH)
