Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row

Continue to Add (2) Rep to Each Movement

WOD

“Six Flags”

Every 3:00 x 6 Rounds:

1 min assault / ski

30 Double Unders

3 Squat or Power  Snatches 

Build in  Snatch Weight