Warm up: Coach’s Choice
Strength/Skill: Gymnastics
12 Minute EMOM
Min 1: 30 Second Wall-Facing Handstand Hold
Min 2: 8 Tempo Ring Rows (2 Seconds Up/2 Seconds Down)
Min 3: 20 V-Ups
WOD: 3 RFT (8 Minute Cap)
4 Wall walks
8 Strict pull-ups
12 Box Step Ups (24/20)
Stimulus/Focus: Find a good pace and keep moving. You’ll have any time left in the 8 minutes for rest, plus a set four-minute break before the next workout.
3 RFT (8 Minute Cap)
4 Handstand Push Ups
4 Pull-Ups + 4 Toes to Bar+ 4 Pull-Ups + 4 Toes to Bar
12 Box Jump Overs (24/20)
Stimulus/Focus: Aim to complete all rig reps unbroken if possible.
Cool Down: Tabata Arch Holds (20 Second Holds/10 Seconds Rest)