WARM-UP

1 ROUND

10 PVC Pass Throughs

10 Scap Push-Up

10 Ring Row

Into…

1 ROUND

10 PVC Scarecrow to Press

16 Piked Shoulder Taps

10 Scap Pull-Up

Into…

1 ROUND

10 PVC Muscle Snatch

6 Push-Up to Pike

6 Kip Swings

SKILL (ALL)

EMOM × 6 MINUTES

Strict Gymnastics Pressing Option

Pressing Options…

1-3 Strict Deficit Handstand Push-Ups

2-4 Strict Handstand Push-Ups

3-5 Pike Push-Ups

3-5 Strict Seated DB Press

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

3 Power Snatches (155/105)

5 Handstand Push-Ups

7 Pull-Ups

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

3 Power Snatches (115/75)

5 Pike Push-Ups

7 Jumping Pull-Ups

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)