A. Gymnastic practice 10-12 minutes
B. 50 reps push-up to 2" plate. Not for time for quality and depth. Scale as appropriate to achieve 5 good reps when fresh.
C. 30-50 perfect ring rows. Not for time
12 minutes AMRAP
30 ft right arm KB overhead walk
30 ft left arm KB overhead walk
A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Deficit Strict Handstand Pushups @ 2" – accumulate 30- 40 reps (Not for time). Scale to an appropriate progression to improve HSPU.
C. Muscle-ups – 20 reps for time. May use or practice bar muscle-ups if you'd like.
*A,B,C is basically just gymnastic practice time, so use it wisely for some deep practice. Achieve quality reps in whichever you choose. Good time to keep working muscle-up transitions for those close.
AMRAP in 12 minutes:
12 Power Snatches @ 75#/55#. Please do not dump weights for this. The 10# bumpers will break.
12 CTB Pull-ups
12 Box Jumps @ 24″ (step down)