Warm up and Mobility
Gymnastics
EMOM 8 (30 seconds work, 30 seconds Rest)
Minute 1 – Max Bar Muscle Ups
Minute 2 – Max Handstand Hold, Freestanding or Handstand Walk
AMRAP 7
25’ Handstand Walk (Bear Crawl, 3 x Wall Walks)
4 x Bar Muscle Ups
25’ Handstand Walk
8 x Russian KB Swings 70/53
Rest 2 Minutes
AMRAP 6
25’ Walking Goblet Lunge
6 x C2B
25’ Walking Goblet Lunge
12 x SDHP
Rest 1 Minute
AMRAP 5
25’ Run
8 x Pull Ups
25’ Run
16 x Lateral KB Hops
Post Scores for all AMRAPs