Strength

Gymnastics Skill

EMOM 12

Minute 1: 10 Handstand Push-ups

Minute 2: 15 Hollow Rocks + 15 KBS

Minute 3: 2 Rope Climbs or 16 Ring Rows

Metcon

4 Rounds of:

15 Calorie Row

15 KB Bent Over Row

15 Double KB Clean + S2OH 

– athlete choice of weight

Rest 60s after each round

– Goal: Focus on proper breathing today and controlling the heart-rate.

HOME WOD

Strength

Gymnastics Skill

EMOM 12

Minute 1: 10 Handstand Push-ups

Minute 2: 15 Hollow Rocks + 15 KBS

Minute 3: 30s Plank Hold

Metcon

4 Rounds of:

250 m Run (Roughly 90s)

15 Bent Over Row

15 Clean + S2OH 

– athlete choice of weight

Rest 60s after each round