Warm-up
2 sets
:30 Active Plate OH Hold
5 Plate G2OH
:30 Wall Hinge Stretch
then…
2 sets
3 HS Kick ups with 2 sec pause on wall
:30 Manual Tricep/Lat Stretch
Gymnastics
1 Attempt at ME HS Hold against the wall
then…
3 sets
HS Hold at 50-60% of ME Hold
Rest 1:00 b/t holds
Handstand Hold (1xME)
Reps equal seconds
Metcon
Metcon (5 Rounds for reps)
Against a 2:30 clock for 5 sets
250/200m Row
10 Double DB Thrusters (50/35)
ME ALT DB Snatch in the remaining time
Rest 2:30
