MOBILITY/SPECIFIC PREP
Coach DK’s Dynamic Effort
GYMNASTICS CAPACITY
AMRAP 7:
20 Double Under’s
1 Kipping Handstand Push-up
20 Double Under’s
2 Kipping Handstand Push-ups
20 Double Under’s
3 Kipping Handstand Push-ups …
Add 1 Kipping Handstand Push-up Each Round
CONDITIONING
PERFORMANCE and FITNESS
3 Rounds:
15 Thrusters
15 Hang Power Snatches
15 Box Jumps (24″/20″)
15 Wall Balls 9/6
200m Run
Barbell – 42.5/30