Strength:-
10 mins of handstand work on holds or hand stand walking
X reps of:-
HSPU (kipping, strict, deficit)
Wallwalks
Push ups (plus variations)
Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together
Metcon:-
1000m row buy in then
30-20-10
Push Press 50/35kg
Hang Power cleans 50/35kg
Straight leg situps
30 of each, 20 of each, 10 of each
500m row cash out