Gymnastics Skill
Headstand to Kip
5 minute EMOM
Beginners work on Kickup to wall and control 15-30 seconds
Intermediate headstand to kip land in push-up
Advanced kipping HSPU 4-8 reps
Elite Freestanding HSPU 2-5 reps
Test
Max Effort Handstand Hold
Last week we were at 45 seconds. Everyone should fight to hold for 60+ seconds!
Metcon
20 minute EMOM
Min 1: 16-26 sec Hold top of Pullup / ring row
Min 2: 15 box jump overs
Min 3: 25 second bottom of dip hold
Min 4: 16/13 calorie row