Strength
Gymnastics Skill + Gymnastics Static Hold
EMOM 8:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking

Conditioning
AMRAP 20:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)
*Alternate Run Scaling: 60s Bike or 60s Ski Erg

L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)

**Training Intent**
– Skill: Skill work similar to last week Thurs. Practice or learn proper kipping technique. Keep sets small then perform EMOM.
– Metcon: Although this workout is similar to a piece we performed on Month 3/Week 3, the priority is completely different. Here we are looking for sustained efforts. Choose pace that can be sustained rather than a pace where output will likely drop off. Double under should not take longer than 60-90s to complete so scale accordingly. KBS should be light and capable of being done in 2 sets.