A) Warm-up
5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc)
Then w. a PVC:
10 Pass Thrus
10 Around the World (total)
5 Muscle Snatch 5 OHS
B) Prep, 5:00
Wall Slides: Accumulate 25 Reps at a slow tempo. Arms at 90 degrees
C) Skill
Gymnastics Static Hold EMOM:
– Handstands: chest facing wall, freestanding, regular. Spend 5:00 getting prepared then run the clock EMOM 10:
ODD Mins: Handstand Hold x 10-20s
EVEN Mins: 10-20s Hollow Hold
D) Conditioning
AMRAP 20:
2 Wall Climbs
10 Power Snatch (75, 55)
15 Abmat Sit-ups
20 Calorie Row
25 Air Squats
L3: (65, 35)
L2: (55, 25)
L1: (65, 35 Power Clean)
– Alternate Scaling 20 Cal Row = 200m Run or 45s Bike or Ski Erg
E) Extra Credit
5:00 of Group Static Stretching if time permits