Gymnastic Skill Work:
1a) Toes to Bar: 4 x :60 practice or accumulate volume. rest :60
1b) Handstand Hold 4 x :60 practice or accumulate distance with Handstand Walks, rest :60.
Metcon:
24:00 EMOM of:
Minute 1: 2 turkish get ups each side
Minute 2: 12 DB Thrusters
Minute 3: 20 Renegade Rows
Minute 4: 12 Weighted step ups
Minute 5: 12 DB Hang Clean + Press (6 ea.)
Minute 6: :60 Single Unders/jog/bike as Active Recovery
Accessory Work:
Glutes + Upper Back:
Accumulate:
100 Frog Pumps
100 Banded Pull Aparts