Skill
Kipping Handstand push-ups
EMOM x30:
1. 12/8 Cal bike
2. 20 OHWL
3. 16/12 Cal row
4. 3-5 Kipping HSPU + 3-5 Kipping Toes to bar
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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