1) WARM-UP:

Coach’s choice

2) GYMNASTICS: Alt. EMOM 16

Rx

Handstand hold 10 sec on /20 sec off x 2

Lateral Wall Walk x 5 each way

Toe Taps + Shoulder Taps x 5 + 20

Handstand walk x 20’ or 40 sec

Rx+

10 x Push Pres @75/55 + 20’ Handstand Walk

30 sec Hollow Rock

10/8 x Cals + 20’ Handstand Walk

Rest

3) METCON: 5 RFT

40 X Double Unders (scaled 60 x singles)

20 x DB Lunges @50/35 (Rx+ 70/50, scaled 45/30 or less)

*EMOM starting with 0:00 2 x BMU (Rx+ 2 x RMU, scaled 5 x C2B/Pull-ups/Band/Ring Rows)