W.O.D:

Strength: 4 sets: every 2min.

8-10 BB L-Sit Z-Press (RPE-6.5)

40-45sec. HandStand Hold

Metcon: Team of 2.

15 Amrap:

100 DU/ 200 SU

30 Pull Ups

30 KB American Swings

30 KB Goblet Reverse Lunges

Acc.Work: 2-3 sets:

6+6 Weig. Windmile

8+8 Band. Trunk Rotation.

Gymnastics Class

12 EMOM 30 on/ 30 off
Wall Facing Handstand Hold
Box Assis. Hanging Hollow Hold
KB Front Rack Hold
Box Assis. Hanging Arch Hold

Teams of 3
20 AMRAP

3-6-9-12-15-…
Wall Walks
Narrow Chin Ups
Russian Push Ups
Wide Pull Ups
V-Ups

+5 min. Max. Toes to Bar