A1) 3-5 Strict HSPU (sc. Negative Kipping) + 10 second HS hold + amrap Kipping HSPU
Rest 1-2:00
A2) :10-:15 ISO PU hold + amrap Kipping PU (sc. Iso Ring hold + Amrap Ring row)
Rest 1-2:00 x 4-5 sets
B) 30 minute Amrap @ 75%
1:00 singles
1:00 R arm russian KBS
400m run
1:00 Box step ups/ box jumps
1:00 L arm russian KBS
20 cal AD
C) Every 2:30 minutes for 5 sets
7/10 cal AD
5 tng Cleans (115/75)
Gymnastic Skill of the month: HANDSTAND HOLD
- 5-10minutes of headstand work
D1) :30 Pike box Handstand hold rest 1:00
D2) :20-:30 floor handstand drill rest 1:00
X 5