Warm up

2 rounds:

10 alternating single dumbbell overhead lunges

10 alternating single arm dumbbell high pulls

10 squat thrusts

Gymnastics skills

12 min alternating EMOM:

X unbroken pullups or XX UB bar muscle ups

Handstand hold/walk practice

12 alternating double DB front rack lunges 50/35 lbs

Note: the goal is to hit a consistent set of UB pullups/bar muscle up throughout the 4 rounds, despite your grip getting fatigued. Use today’s skill session to know what you can achieve in such a context. A good consistent but challenging set. The DB lunges will increase your heart rate and tire your grip and shoulders. Handstand will give you a breathing relief, but will continue to work your upper body.

Open-style WOD

Open 17.5:

10 rounds for time:

9 thrusters 95/65 lbs

35 double unders

Time cap: 20 min

EVF360

Part A

12 min alternating EMOM:

X unbroken pullups or XX UB bar muscle ups

Handstand hold/walk practice

12 alternating double DB front rack lunges 50/35 lbs

Note: the goal is to hit a consistent set of UB pullups/bar muscle up throughout the 4 rounds, despite your grip getting fatigued. Use today’s skill session to know what you can achieve in such a context. A good consistent but challenging set. The DB lunges will increase your heart rate and tire your grip and shoulders. Handstand will give you a breathing relief, but will continue to work your upper body.

Part B

Open 17.5 – DB style:

10 rounds for time:

7 thrusters 50/35 lbs

35 double unders

Time cap: 20 min