Gymnastic skill/Strength:
A) Alternating EMOM x 12 Minutes
1- 3 kick to handstand holds
2- 5 second eccentric HS (x 3) (Slow and Controlled)
B) Alt. EMOM x 6 Minutes
1- L-Hang x 10-15s
2- Top of Dip Hold x 15s
Conditioning:
8 Minute AMRAP
10 Calorie row
SlamBall x 6
KB Swing x 12