Gymnastic Skill
1- 30-45s wall facing HS Hold
2- 1 around the box pike walk.
3- 0:30/0:30 spotted handstand hold
Gymnastic efficiency
Emom 8
Opt. 1: HSPU
Opt. 2: HSPU w/ box
Opt. 3: Pike push up / push up variation
Notes: add reps to your last session.
Power endurance
3-6-9-12 Ladder
Front squats 50/ 35
C2B Pull-ups