Workout A

21-15-9: Cleans and Handstand Push-ups

21-15-9 reps, for time of: Clean, 60/40 kg Handstand Push-up

Rest 5 Min then do workout B

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Workout B

15-12-9-6-3: Front Squats and Toes-to-bars

15-12-9-6-3 reps, for time of: Front Squat, 60/40 kg Toes-to-bar

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Gymnastics - Skill: Handstand Hold

4 RF-ME: Free Standing Handstand Holds

4 rounds for max reps of: max rep Free Standing Handstand Holds

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Gymnastics - Handstand Walk, Push & Pull

Alt EMOM 15 mins: Handstand Plate Walks, Strict Pull-ups, Reverse Ring Flies and 2 more

Every 1 min for 15 mins, alternating between: Handstand Plate Walk, 1 min Strict Pull-up, 1 min Reverse Ring Fly, 1 min Hand Release Push-up, 1 min Kossack Stretch, 1 min

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Gymnastics - Core Conditioning

4 RF-ME: Rower Pike-ups and Ring Support Holds

4 rounds for max reps of: max rep Rower Pike-ups max rep Ring Support Holds

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