W.O.D.:

Strength: 4 sets: Every set 2min.

Seated BB Shoulder Press (RPE-6/6.5)

12 Push Ups

10 Emom:

1. Dual DB Thrusters 10-12
2. D.U 60/ S.U. 100

2min. Rest

10 Emom:

1. Handstand Push Ups 10-12
2. D.U 60/ 100 S.U.

2min.Rest

Core: 2-3 sets:

Turkish Sit Ups 12

Hollow Hold 30 sec.

Gymnastics Class

12 EMOM (30 / 30)
Hanging Box Assis. Hollow Rock
Seated Band Pull to Toes
Negative Pull Up
Handstand Hold

Teams of 2

12 AMRAP
2-4-6-8-10…
Toes to Bar
Spiderman Push Up
Wide Pull Up

Rest 3 min.

12 AMRAP
IGYG
4R-4L Mixed-Grip 180 Degree Pull Up (S1: Narrow Chin Up)
6 Handstand Push Up
8 Jump Squat

Mixed-Grip 180 Degree Pull Up :