Part 1: Gymnastic Skill

L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts L2: 3-4 sets: Tripod/Frog Stand x 10 sec; 3x 8 sec Handstand Holds, L3: 3-4 sets: Tripod/Frog Stand x 15 sec; 3-5 Hand Stand Push-ups

Part 2: Metcon

5 Rounds for time:

  • 10 DB Thrusters @ approx 45% of Push Press 2RM
  • 8 Pull-ups
  • 6 Push-ups

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