A) Gymnastic Skill Work (Week 2)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-6 sets

1: 15-20 wallballs (20/14)

2: 12 alternating DB snatch (50/35)

3: 10 V-ups from hollow position