7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout
9:00 Row 5k + Accessory Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Handstand Walk Technique
18:00 Basic Endurance CrossFit
19:00 Handstand Walk Technique
20:00 Mobility + Core Workout

Take this day as an active recovery. Practise your gymnastic skills.
Rest as needed and don't over do it!!!

• Headstand (straddle, tuck up, pike)
• Handstand skills (choose your progression)
• Ring skills (skin the cat, small kip, big kip, hip to rings, MU skills)
• Rope climb & DU

WOD:

For Time:
25 Burpees
Run 400 meters with a 20 pound (9kg) medicine ball
25 Weighted pull-ups with a 20 pound (9kg) dumbbell
Run 400 meters with a 20 pound (9kg) medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound (9kg) medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound (9kg) medicine ball
25 Burpees

5 Rounds [25 Minute Time Cap]:
30/21 Calorie Row/ 21/15 Assault Bike/ 400m Run
18 Alternating Dumbbell Power Snatches 22,5/15kg
15 Burpees
12 Single Dumbbell Box Step-ups 22,5/15kg

Heavy Set of 3

Gymnastics

5 rounds for quality:
1 minute Ring dips/ Box dips
1 minute Double-unders
1 minute L-sit/ Tuck L-sit (KB)
1 minute HSPU/kipping HSPU/Pike push-ups/HS Hold
1 minute rest

Kipping hspu/ handstand

EMOM 12
- 6-10 strict hspu/ 5-8 negative hspu/ 10-15 box hspu
- 10-15 DB bent over row

3x3 Heavy Thruster

8 Rounds For Time:

3 Thruster (60/40)
3 Bar Muscle-Ups (4 C2B, 6 Pull-Ups)

Time Cap 12min

Hang Power Clean
7-7-7-5-5-5-3-3-3

Part 1 score will be the Sum Total Load of athletes heaviest barbell for 7, 5, and 3 reps.