Tuesday
Skill: Headstand Tripod to Kip
Gymnasty 9 min EMOM
1) 3 Tempo Dips
2) 3 Tempo Pullups
3) Kipping HSPU Practice
Dip Tempo = :04 top, :04 bottom
Pullup Tempo = :04 Top, :04 controlled descent
HSPU: beginner kip to pushup
Intermediate: HSPU on wall
Advanced: Freestanding HSPU
MetCon
Every 5:00 for 20:00
A) Nate AMRAP
2 Muscleups + 4 HSPU + 8 Swings 24/16kg
B) Terrible Stairs + 100 foot HSW
C) AMRAP
10 Step Vault + 15 C2B + 25 HR Pushups
D) Row 80/65 Calories