In Teams of 2
Amrap
10 devilpress syncro
20 toes to bar split as needed
3 wallclimbs syncro
400 m run
50 wallballs split as needed
28 min Timecap
Handstand skill practice:
>Wallwalk + Wallfacing Handstand hold
>Kick up into wallfacing handstand and lean away with hips
>Kick up into Handstand and hold
>tuck one knee in at a time
>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
3 rounds for reps (36 min total time)
3:00 Row for Calories
2:00 Burpee boxjumps (24"/20")
1:00 rest
3:00 EchoBike for Calories
2:00 Wallballs (20/14 lbs)
1:00 Rest