200422

Wednesday Gymnastic/midline
Warm up
6-8 min amrap
10 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 Jumping pullups, kipping, strict
10 hip bridges
10 sec handstand hold

Skill/Strength
EMOM 40 min
Min 1: 1-4 Bar muscle up
Min 2: 30 sec Hollow hold
Min 3: Handstand walk into wall 20cm-6m
Min 4: 4-20 Pistols
*not more than 30sec work each minute

L1: 3-6 Ring MU, 2-3m HS obstacle course, 16/12kg kb pistols
L2: –
L3: 5-8 Jumping bar muscle ups, pistols from box or banded
L4: 5-8 Foamroller swings on low bar, balance on one foot in squat position 10+10sec, handstand hold 10-30sec

Metcon
Nope