Warm up

2 rounds:

5 scap pushups

5 pronated snow angels (face down)

20 sec handstand hold

10 handstand kick up

Gymnastics skills

10 min alternating EMOM:

X unbroken handstand pushup OR XX Hand-release pushups

16 alternating single DB overhead lunge steps 50/35 lbs (8 per arm)

Note: the goal is to hit a consistent set of UB handstand pushup up throughout the 4 rounds, or to be able to achieve a set number of pushups (not unbroken) within a minute, despite shoulder fatigue and breathing. Use today’s skill session to know what you can achieve in such a context.

Open-style WOD

Part A – 13 min AMReps:

Buy-in: 5 rounds of: 10 KB snatches 24/16 kg, 3 wall walks, then in the remaining time, AMRAP:

3-6-9-12…

Snatch 135/95 lbs

Lateral burpees over bar

Part B – then in 7 min, find a 1RM of the following complex:

1 snatch + 2 hang snatches + 3 overhead squats

Scaled: KB snatches 16/12 kg, wall walk line crossover (open standards) – Snatches 95/65 lbs

Note: Snatch any style (power, squat, split)

EVF360

Part A

10 min alternating EMOM:

X unbroken handstand pushup OR XX Hand-release pushups

16 alternating single DB overhead lunge steps 50/35 lbs (8 per arm)

Note: the goal is to hit a consistent set of UB handstand pushup up throughout the 4 rounds, or to be able to achieve a set number of pushups (not unbroken) within a minute, despite shoulder fatigue and breathing. Use today’s skill session to know what you can achieve in such a context.

Part B

Part A – 13 min AMReps:

Buy-in: 5 rounds of: 10 KB snatches 24/16 kg, 3 wall walks, then in the remaining time, AMRAP:

10-20-30-40-…

American KBS 24/16 kg

Burpees to 6″ target

Part B – then in a 7 min window, row for time 1,500m/1,200m**.

** Start the row at any point within the 7 min, but once started, the time counts. If not completed within 7min, your time will be 7 min + any 10-meters not completed (if 100m not completed, add 10 sec to the 7 min)

Scaled: KB 16/12 kg, wall walk line crossover (open standards)