Warm up

3 minute run

3 minute

5 scap pull ups

5 scorpions

5 slam ball cleans (30/20)

3 minute bike

Gymnastics/skill (16-18)

Hand Stand Push ups

• 4 minutes hand stand hold (getting on the wall)
• 4 minutes descending to the mat
• 4 minutes the push up (kipping and Strict)
• 4 minutes all the movements together and practice

Metcon

4 rounds of

40 sec on 20 sec rest

• Shoulder to over head (95/65)
• Slam ball (40/30)
• Sumo deadlift high pull
• Stone over shoulder (aka slam ball over shoulder)

-Score= total Number of reps-