Essentials:
A.
12 min EMOM
1. Box Pike walk ins x 5-7 reps
2. Parallette Shoot thrus x 5-7 reps
3. Handstand Kick Up practice x 5-7 attempts
B.
4 Rounds For Time:
Dumbbell Thruster x 12 reps
Burpee Box Jump Over x 12 reps
Fitness:
A.
12 min EMOM
1. Handstand Hip Taps x 8-10 per side
2. Parallette Shoot thrus x 5-7 reps
3. Tempo Handstand Push Up x 2-4 reps @30×1
B.
4 Rounds For Time:
Dumbbell Thruster x 12 reps 50/35
Burpee Box Jump Over x 12 reps 30/24
Performance:
A.
12 min EMOM
1. Assisted Press to Handstand x 5-7 reps
2. L-Sit to Tuck x 5-7 reps
3. Tempo Parallette Handstand Push Up x 2-4 reps @30×1
B.
4 Rounds For Time:
Dumbbell Thruster x 12 reps 55/35
Burpee Box Jump Over x 12 reps 30/24