Monday 7/1

Fitness

16 minutes-practice headstands and handstands OR 16 minute EMOM-60' overhead dumbbell walk (alternate arms each minute)

WOD

"Penguin"

100-80-60-40-20

Single Unders

10-8-6-4-2

Hang squat cleans (95/65)

Performance

16 minutes-practice headstands and handstands OR 16 minute EMOM-10-30 second handstand hold against wall

WOD

"Penguin"

100-80-60-40-20

Double Unders

10-8-6-4-2

Hang squat cleans (135/95)

Competition

Gymnastics

16 minute EMOM

30% of max strict handstand pushups

WOD

"Penguin"

100-80-60-40-20

Double Unders

10-8-6-4-2

Hang squat cleans (165/115)