Warm Up:
2 RFQ of:
15/12 Calorie Ski (8/5)/
1-3 Handstand Forward Roll/
1 Kick Up To Handstand/
1 Handstand Negative @5 Seconds Down/
1-3 Kipping HSPU/
5 Each Single Arm Ring Row @20X2/
10 Active Kipping Swing
For Handstand Forward Roll=
https://www.youtube.com/watch?v=dt4fR06jAsc
https://www.youtube.com/watch?v=dt4fR06jAsc
Scale to headstand to forward roll=
https://www.youtube.com/watch?v=K4811SBejb8
Handstand Negative=
https://www.youtube.com/watch?v=yq0Ycz6iOCs
Kipping HSPU=
https://www.youtube.com/watch?v=-m6DT9vKL_U
Kipping Swing=
https://www.youtube.com/watch?v=cNQZqvzNNKs
-5 Minute Time Cap
Strength:
B: Shoulder Press (10 Minutes To A Heavy Set of 8)
+
C: Weighted Pull-ups (3 @50-80% EMOM X 10)
+
D: Ring Dips (1 Max UB Set + 6 Sets of 30% Every 30 Seconds )
Scale with a Leg or Band Assisted Ring Dip.
Metcon:
5 RFT of:
7 Push Press (65/95)/
7 Box Jump Over (20/24″)
