Warm up: Coach’s Choice
Strength/Skill: Review and refine the movements.
Gymnastics Strength: 9 Minute EMOM
Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks
Min 2: 4+4 Paused Pistols
Min 3: 8 Strict Toes to Bar
WOD: 4 RFT (12 Minute Cap)
4 Wall Walks
8 Burpee Pull-Ups
12 Dumbbell Front Squats (50/35)(35/20)
*Two Dumbbells*
RX+: 15 Meter Handstand Walk (25 feet out and back); Bar Muscle Ups (6 for males, 4 for females)
Stimulus/Focus: Scale reps and weight to keep rounds under 3 minutes each. No mixing and matching. Handstand walk needs to be in at least 5′ sections.
Cool Down: 3 Rounds
100 Meter Farmers Carry (Dumbbells from WOD)
100 Meter Sprint