A1) AMRAP Box HSPU, 1, 2, 3, 4, etc. perform one box hollow walk out between sets, rest 1-2:00
A2) 4-6 reps of 1 kip swing + 1 kipping PU , rest 1:00 (Sc. 4-6 kip swings + 4-6 ring row)
x 4 sets
Box hollow walk out video – https://youtu.be/P1-h9HRcMfw do not do shoulder taps
Box HSPU https://youtu.be/mA-eE2_JwU8
B) 30 minute Amrap @ 75%
800m row
1:00 no push up burpees
1:00 russian KBS
:30 R arm OH KB Walk
:30 L arm OH KB walk
C) Every 2:30 minutes for 7 sets
7/10 cal AD
5 Thrusters (95/65) (115/95)
5 bar facing burpees
Gymnastic Skill of the month: HANDSTAND HOLD
- 5-10 minutes of head stand work
D1) :15-:30 headstand hold, rest :30
D2) :20-:30 hollow hold with arms down rest :30-1:00 x 5 rounds