Warmup:
– 5´DU
Gymnastics: 12´Emom Alt
– Handstand Pushups 50-60% of max effort Kipping HSPU (use a scaling option that allows at least 6-8 reps)
Bar Muscleups 3-6 Bar muscle-ups (scale to jumping BMU)
Strict Pullups 3-6
Gymnastics: 5 Rounds
– 10x Hollow Rocks
+10 V-Ups
+10 Tuck Ups
+10 second Hollow Hold
*1′ Rest
WOD: 3 x 5´Amrap (2´rest between Rounds)
Buy in 20x Wall Balls with 9.00kg / 7.00kg
– Deadlifts 12 – 9 – 6 (80 – 100 – 120Kg)
– Burpees over the bar 12 – 9 – 6