A) EMOM x 12 min (4 sets)

*Gymnastic Efficiency*

1: 30-50’ handstand walk OR

10-20 handstand shoulder touches (on wall) OR

20 sec handstand hold w/ 5 sec. negative descent

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups

 

B) Every 6 minutes, for 18-30 minutes (4-5 sets):

– Row 500 Meters

– Run 400 Meters

– 12 box jump-overs (24/20″)

– 6 no squat man-makers (55/35/hand)

 

*No squat man maker = row + push-up + row + power clean + push press

*Keep this aerobic and repeatable. Scale rep numbers as necessary.