Warm-up
40-30-20-10 dubs
10 pass throughs after each set of dubs
Then 25 shoulder taps
50 hollow rocks
25 shoulder taps
Gymnastics
– 2x parallete abmat hspu drill
(1st round strict, 2nd round kipping)
-Static Leg Raises 3×10
-Dragon Flags 3×3
Strength
1. Press
2-2-2-2
2. Push-press
3-3-3-3
WOD 1
6 Minute AMRAP
40 Double Unders
6 Overhead Squats
Games 155,105
Regional 135, 95
Open 115,80
Rest 5 Minutes
WOD 2
6 minute AMRAP
6 Over the box Jumps
3 PHSPUs
-Scale to deficit or strict HSPUs
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