(Gymnastics Focus)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 HS shrugs or 20 sec hold, 10 hanging shrugs, 5 push-ups to down dog, 10 pausing air squats
SOD
Every 2 min for 8 minutes, accumulate 40-60 sec of HS hold OR 8-10 HSPU (Those highly proficient in HS: add deficit, some strict and/or add more reps)
WOD
EMOM for 24 minutes (8 rounds)
Min 1 – 8 T2B (Mod: 10 K2C or 10 V-ups)
Min 2 – 15/11 cal Bike
Min 3 – 5 Pullups, 10 Pushups, 15 Air squats
*Reduce reps as needed to ensure some rest between exercises.
Gymnastics (6:30)
Skill Work (15 min)
4 sets:
-L sit on box or plates :10-:20
-Handstand walking practice
WOD
12 min AMRAP
15 AKBS (53/35)
12 KB Goblet Squats
9 Burpees
