Warm up: 10 Minutes

• 3 rounds for quality of:
  • 10 Kip Swings
  • Handstand Hold, 20 secs
  • 10 Horizontal Band Pulls- band attached to rig
  • 10 Air Squats

Spend 5 minutes focusing on warming up for wall balls

Technique/Skill: Gymnastics or Gym-nasties and Wallballs

15 minutes toward developing accuracy, consistent and efficient wall balls.

Testing Gymnastics Skills

• Every 1 min for 20 mins, alternating between:
• 8 Bar Muscle-ups
• Handstand Walk, 20 m
• 20 Toes-to-bars
• 20 Pistols
• Rest 1 min

3-8 Bar Muscle-ups Handstand Walk, 10-20 m 10-20 Toes-to-bars 12-20 Pistols Start the first round cautiously, don’t max out in the first 4 mins. Pace yourself based on that first round and focus on keeping the high quality of all the movements. Scaling Options: Jumping Bar Muscle-ups- so you can play on the height Gymnastics Bear Crawl Eccentric Box Pistols or Gymnastics Air Squats