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