Warm-up
- 20 Kip Swings - 30s Plank Hold - 5 Walk Outs with Press Up
Gymnastis
10 Minute EMOM: - 30% of Max Effort Bar Muscle Ups
Skill
10 Minute EMOM: - Max Effort Freestanding Handstand Hold (30s cap per round)
Metcon
15 mins AMRAP:
- 30 Double Unders
- 20 KBs Russian
- 10 Burpees
- 30 Double Unders
- 20 Push-ups
- 10 Box Jumps 60/50cm
- 30 Double Unders
- 20 alt DB snatch
- 10 Burpee Box Jump Over
*DB
1x 22.5/15kg
**KB:
1x 24/16 kg
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