-Warm Up-



2 rounds



Wrist flexibility stretch

GHD bridge hold x10 seconds

Laying handstand hold x10 seconds

Inchworm to hollow hold x10 seconds

Frog stand balance x10 seconds

Wall facing hand stand hold x10 seconds



-Strength-



EMOTM 6


Minute 1 : 10 second hand stand hold

Minute 2 : 12 shoulder taps

              (2 more than last week)


Rest 2-3 minutes then


EMOTM 5


2 strict modified HsPu

(Everyone does modified HsPu - these are Skill days to help build a stronger base


Each week add 1 rep (unless you fail)



Core Complex


3 sets 10 reps of each


Strict knees to elbow

V-Ups

Hollow Rocks


-WOD-


For time : 10 minute cAp


15 cleans and jerks

30/20 cals assault bike

15 Clean and jerks