Warmup
6 min AMRAP
- 20 single unders + 5 dubs
- 5 kip swings + 3 hip to ring/bar
- 10 DB strict press
- 5 DB front squat
Skill (15-20 min)
Handstand practice
- HS walk, free HS hold, HS hold, piking HS, etc.
- Muscle up practice, CTB practice, kipping practice, butterfly, etc.
Conditioning
3 min to complete
-750/600m row
- rest remaining time -
15 min AMRAP
- 50 dubs
- 3 strict TTB + 5 kip TTB
- 10 front squats @ 75/55
- 5 strict press @ 75/55
- 5 bar facing burpees
3 min to complete
- 1.2 mi/1.0 mi bike
- rest remaining time -
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