(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 15 second handstand hold, 10 BB push jerk, 10 v-ups
SOD
4 sets: (20 min)
3-5^ Push Jerks (no heavier than 90%)
Rest 1-2 minutes
L-Sit hold (accumulate 10-15 sec) (use 2 plyo-boxes or stacked plates)
Rest 1-2 minutes
WOD
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Pendlay Row (115/75)
Palm Release Push-Ups
