08.24.2018

Warm up:

3 Rounds:

30sec Dead hang (double, or alternating single cumulative)
6 Xiaopeng Forward (L + R)
12 Pause(2sec) squat jumps
30sec Single leg flexion (L+R)

Skill:

EMOM 8:00

Handstand hold / Freestanding hold / handstand walk

20 seconds effort (wall hold, free stand hold/attempt, walk/attepmt)
40 seconds Rest

Conditioning:

For Max Reps, in partners:

AMRAP 6:00 (1:00 on/off)
Alternating DB snatch (AHAP)
AMRAP 6:00 (1:00 on/off)
Box Jumps (30/24)
AMRAP 6:00 (1:00 on/off)
Rope climbs (legless if possible
AMRAP 6:00 (1:00 on/off)
Wall Ball (20/14)

*each partner completes 3 rounds of 1:00 with each movement. Score is total cumulative reps across all rounds*

Recovery:

1. Deltoid smash; 2:00/

2. Couch stretch; 2:00/