MONDAY

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

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