Skill:

Pick a gymnastics skill and spend 10 minutes working on it. Reminder that this could include static holds, movements like Push-ups and Air Squats in addition to higher skill movements like Muscle-ups, Handstand Walks etc. We’ll work on the same thing you pick today, next week.

10 minutes working on a skill of your choice.
– Static Holds IE Plank, Ring support etc.
– Perfecting Bodyweight movements IE Push-up, Squat etc.
– Higher Skill Gymnastics IE Muscle-ups, Handstand Walk etc.

– Metcon:

Today’s workout is intended to be nearly 100% aerobic. Your goal should be to complete your work consistent and sustainable today where all of your splits stay within 30s of each other.

AMRAP 20

20 Russian Swings (53/35)
15/12 Cal Bike OR 20/16 Cal Row
10 Box Jump Step-downs
50 Meter each Single Arm Front Rack Carry
– Goal: Sustainable pace so you can keep your splits within 30s. Nasal Breathing if possible.

Accessory

HALF KNEELING HIGH LOW BAND CHOP

3 x 8 each. Rest 60s.

ROWER SEESAW PLANK 

3 x 6-8 3s in 3s out. Rest 60s