20131029

Warm up
3x or 5:00
5 perfect squats => handstand walk or bear crawl => 5 perfect squats => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Gymnastics Strength

5 sets of:

1. Kick up to handstand x 3 attempts

2. Ring push-ups x 5

3. Tripod/frog stand x 10 seconds
or

5 sets of:

1. HSPU x 5 reps
2. Frog stand x 10 seconds

Strength
Deadlift
5-5-5-5-5

Metcon
AMRAP 6 mins
8 Power Cleans / Med ball HPC
10 OH Reverse Lunges
12 Pull Ups