200731

Friday Gymnastic/midline
Warm up
3 Rounds
10m banded side step R/L
10m banded forward/backward step
15 banded good morning
10 lateral box step up R/L
30 sec lats stretch (hands on wall then bend forward with a neutral spine)
20 sec handstand against wall

Skill/Strength
EMOM 12 min
Min 1: 30 sec Hollow hold
Min 2: 10-20 sec kipping in bar or rings
Min 3: 30 sec Superman hold
Min 4: 1-60 reps Double unders (depending on skill level)

Metcon
AMRAP 25 min
In team of 2, share any how
100 Double unders
20 Overhead squats 43/30g
30 Toes to bars

L1: 61/43kg, half the reps on all 50+50 10+10 15+15
L2:
L3: 50 DUs, 30/20kg OHS, 12 T2B
L4: 120 single unders, 24 front squat 30/20kg, 30 hanging knee raises