A. Team workout

Amrap 28:

200m run together
12 alt. DB-snatches YGIG (Other Person is Holding in Farmers pos.)
14 walking lunges together (syncro)
16 wallball passes

A. Handstand Hold

Handstand skill practice:

>Wallwalk + Wallfacing Handstand hold
>Kick up into Handstand and hold
>Kick up into handstand and barely touch the wall
>Press away from wall through your fingers and shoulders
>Spotted free handstand
>Free handstand

Gymnastics strength:
3 sets of:
8-12 dB Z-press
8-12 dB reverse flys rotations
8-12 triceps extensions
1 lane of inch worms with 3 sec hold

A. Explosive Power Training

6 sets
3 Max height wallball shot with drop and go reps
Rest 45s

B. 5 Rounds For Time of Alternating Dumbbell Box Step-Ups, Kipping Pull-Ups, Single-arm Dumbbell Hang Cleans, and Double Jump Burpee Over Dumbbell s

16 Alternating Dumbbell Box Step-Up
12 Kipping Pull-Up
16 Single-arm Dumbbell Hang Clean
12 Double Jump Burpee Over Dumbbell