Gymnastics Strength

5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT
Advanced
6 EMOM:
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (22,5/15 kg) (10-Meters each arm)

Intermediate
6 EMOM:
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute:  20-Meters single dumbbell overhead walking lunge (17.5/10 kg) (10-Meters each arm)

Beginner
6 EMOM:
Odd Minute: 3-5 Box Handstand Push Ups OR 10 Barbell Z Press
Even Minute:  15-Meters single dumbbell overhead walking lunge (light)

WOD
Teams of 2
18:00 AMRAP
Partner 1: 20 Sandbag Over Barbell (rpe 7-8) (S1: Dual DB Power Clean)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the sandbag is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.

HYROX CLASS- 18:30

WOD

400m Ergo

60m Lunges Suitcase

400m Ergo

60m Burpee Broad Jump

400m Ergo

60m Goblet Squat

Cash Out

150 Wall Ball

Accessory

4 sets

10-10 Lateral Box Step ups

30sn One Kb/Db Farmer Hold (R-L)

10-10 One Db Lateral Raise