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MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 GYMNASTICS

A)  1 Wall climbs + 10 Shoulder taps 5×2

B) 5x15m Partner Hand stand walk

C) 5×5-10m Hand stand walk

D) 5 Rounds
15m Hand stand walk
5 Bar muscle ups

2 CONDITIONING

 

A) 15min AMRAP
10 Calorie row
10 Dips
10 V-ups

B) 15min AMRAP
15 Calorie row
15 Dips
15 V-ups

C) 15min AMRAP
20 Calorie row
20 Dips
20 V-ups

OPTIONAL EXTRAS

Programmed work or

3 Rounds
60m Sled push