Warmup:
3 Rounds:
20s Ring row hold
20s Hollow Hold
20s Arch Hold
20s Squat Shoulder Dis.
Skill:
Handstand:
Handstand Kick-up Progression
Standing Hollow body
Hollow Lunge
Lunge and Reach
Reach and Kick-up
Kick up and hold the split
Kick up and close the split
Gymnastics:
6:00 EMOM
Odd: Handstand
Even: Rest
6:00 AMRAP
2-4-6… Ring Rows
2-4-6… Ring Push-ups
For Time:
3 Rounds
15 Hollow Rocks
15 Jump Squats