Gymnastics Skill
Kickup to Handstand
Spend 10 minutes on demo, explanation, and practice. Break up into groups based on skill level.
5 minute EMOM
Beginners work on Kickup to wall and control 15-30 seconds
Intermediate kick up 3 times
Advanced kick up to HS walk or Freestanding
4 rounds for time
3 Strict deficit HSPU
6 Kettlebell clean
9 toes to bar
12 burpees
Accessory
8 min EMOM
Min 1: 20-30 second bottom ring supportt
Min 2: 20-30 second top ring support