Level II

Warm-Up
10 min x
Iron Scap
+
Dynamic Mobility

Part 1:
30 sec AMRAP of A/30 second AMRAP of B x 6 min
A: Hollow Rock
B: Superman

Part 2:
Freestanding Handstand Practice x 8 min
– practice the tripod headstand
– practice piking to headstand
– try kipping up to a full handstand

Part 3:
Push Press – build to a medium weight in about 5-8 minutes
6-10 reps EMOM x 5

Part 4: No Load Strict Press
With your bar resting on the rack, strict press the bar.
Return the bar to the rack for every rep
3 x 8-12 reps

WOD:
14 min Partner relay (not for a score, so you can start at different spots)
Farmer Carry for Max Distance, unbroken – 70/55
Overhead Dumbbell Carry for Max Distance, unbroken – (best guess)
Front Rack KB Carry for Max Distance – 55/35
… while partner is completing the carry, work on holding an Ring hold (at the top of a ring dip) and Handstand hold as long as possible

Level I
Warm-Up
6 min x
Iron Scap
+

8 min w/ PVC pipe
6 Shoulder Pass Throughs
6 Behind the Neck Push Press
6 Romanian Deadlift
6 Hang Power Snatch
6 Overhead Squats

Gymnastics Strength
Pull Ups: Build to your BEST possible 3-rep strict pull up
– between sets, do a deep set of hollow rocks (just shy of failure)

WOD: *you can break your group into two for the 12 min segments and start them at either spot
12 min AMRAP
Row 250m
20 Alternating DB Snatch
10 Burpees
+
12 min
6 Box Jump
12 Air Squats
24 Lunges (preferably jumping split lunges!)
36 Jump Rope Singles
+
6 min
40 sec Plank (if you fall out early, you owe a 5 burpee penalty at the end!!)
20 sec rest

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