THURSDAY

Warm-Up

3 Rounds, For Quality

10 Down Dog Toe Taps

5/5 Single Arm Ring Rows w/ Pause at Chest

10 Hollow Rocks

30 second Thoracic Extension Against the Wall

15 second Wall Supported Handstand Hold with Weight Shifts

Gymnastics Skills

Rope Climbs

Handstand Walk Drills / Progressions

Fitness

10 Rounds for Time

2 Rope Up / Downs

2 Wall Walks to 20’’ off Wall

4 Banded Strict Pull-Ups

20m Farmers Carry 20/16 kg

Performance

10 Rounds for Time

1 Rope Climb 15ft

5m (15ft) Handstand Walk

7/5 Strict Pull-Ups

20m Farmers Carry 24/20kg

Rest 1:00 minute after every 2 Rounds

Time Domain: 19:00-24:00 (Including rest time) 

Time Cap: 27 minutes

Optional Accessories 

3 Sets, For Quality

8 Hollow Body Banded Lat Pull-Downs

8/8 Side Plank Banded Row