200701

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
Pick one or two movements from the metcon and practice those before starting the metcon
EX:
Double under
Jump unbroken sets
5-10-15-30-60-5-10-15-30-60
Rest as needed between sets

HSPU Practice
L3
Bar Push Ups
Seated DB Press
Wall Walks
L2
Handstand Holds
Pike Push Ups
Box Handstand Push Ups
L1
Strict HSPU
Kipping HSPU
Deficit HSPU

Toes to bar
Kipping

Metcon
15 min AMRAP
50 Double unders
5 Strict handstand push ups
8 Toes to bars

L1: 1 Bar muscle ups followed by 8 toes to bars, this is unbroken
L2:
L3: 25 DU, Kipping HSPU, 3 T2B+ 5 hanging knee raises
L4: Single unders, Box HSPU, Hanging knee raises