AMRAP 8 (Don't rush through the movements, focus on solid positioning throughout) Kick to handstand or freestanding x 3-4 reps Durante core V3 (5 hollow rocks 2 alligator rolls 5 arch rocks) Hanging slow hollow arch x 3 (2 ec pause in each position)


a.1: Kipping Pull-ups (3x6-10)

- You can increase the reps or do butterfly

a.2: Kipping Handstand Push-up (3x6-10 reps)

-If you can't kip do strict HSPU or wall facing hspu variation - increase reps if 10 is easy for you. Come close to failure but don't hit it

Metcon (AMRAP - Rounds and Reps)

AMRAP 8 3 Wall walks 6 toes to bar 9 calories on bike

Extra Work

a: Turkish Get Up (3x1)

b: Handstand Wall Floats (3x5 floats)

c: Ring Dip (3x4 )

1 second pause at top and bottom


37 views0 comments

Recent Posts

See All