Warm-up
3 Rounds
5 burpee pull-ups
3 wall climbs
-5 minutes of thoracic spine mobility
Gymnastics
EMOM 10
– 5 Strict Handstand Push-ups
– 6 Alternating Pistols
You should have 20 or so seconds of rest each round. Scale the reps accordingly.
Strength
1. High Bar Back Squat
2-2-2-2-2
2. Good Morning
5-5-5-5
-if confident with chains
WOD
Tabata Double Unders
Rest 1 minute
Tabata Chest to Bar Pull-ups
Rest 1 minute
Tabata Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. You should have 3 separate scores