Gymnastics skill:
A single set of Handstand Push-ups for max reps in no more than 3 attempts:
** if you do not have these you can do 3 sets of any given practice number of a scale or technique drill
WOD:
Complete as many rounds as possible in 10 mins of:
Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft
10 Kettlebell Push Press (One Arm R)s, 53/35 lbs
10 Kettlebell Push Press (One Arm L)s, 53/35 lbs
10 Burpee Over Kettlebells
Goal: 4+ Rounds
Notes: If you complete 5 Rounds in under 10 min, stop and list the workout “”For Time””. Otherwise, see how far you can get in 10 min.
Scaled Version- AMRAP 10 min OR 5 Rounds:
50′ KB Front Rack Walking Lunge (35’s/26’s)
10 Single Arm KB Push Press (right)
10 Single Arm KB Push Press (left)
10 Burpee Over KB
COOL DOWN:
Plyometric Work:
Single-Leg Deadlift Hop 3 x 10/side
DB Press Jack 3 x :20 sec
Mobility- 3xs 3-way Banded Shoulder Stretch: :20-:30 sec each