Warm up:
30on / 20off x 6:
- Dead-hang
- Plank
- Shuttle Run
A. Gymnastics Skills practice (12mins)
- Handstand Hold ( For who doesn’t Know).
- Advance Handstand push progression
B. EMOM 9:
- 3 Wall walk / 5 Inchworm
- 10 Ring banded dips/ Weighted Dips
- 10 Floor DB Press
WOD: (Cap17)
4 RFT:
- 20/15 Cal machine
- 15 KB Swing
- 12 Goblet Squat