WARM-UP

3 rounds:
15 KBS
10 Air Squat Cross Kicks video
5+5 KB/DB Windmill video

3-6 rounds of Body Flow + Gymnastics Shoulder Flow

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GYMNASTIC SKILL

Practise Handstand Hold for 5-10min

RPE 3

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CONDITIONING

“Open 16.5 with KB/DB”

21-18-15-12-9-6-3

DB/KB Thruster
DB/KB Facing Burpee

Work with what you got! Alternate arms as wanted.

If you have a heavy DB/KB use the rep scheme 15-13-11-9-7-5-3 with the thrusters, burpees rxd. On the other hand, if you have a light DB/KB JUST GO FASTER!

RPE 4 to 5

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COOL DOWN

3-6 rounds of Body Flow video