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 or just hold tripod position
Intermediate: HSPU on wall
Advanced: Freestanding HSPU
MetCon
20 minute EMOM
1) 15 handstand pushups / pike pushups
2) 20 chest to bar pullups / ring rows
3) 20 ring dips / hand release pushups
4) Row 18/15 Calories
5) 12 burpees
Cap work at 0:45 each round
At 10:00 mark, athletes performTerrible Stair Run holding medball / wearing vest. Athletes may rest after finishing stairs until EMOM resumes at 15:00.