A. Ring push-ups
3xAMRAP (-2); 2212 tempo; Rest as needed
•Prioritize tempo over reps completed.
•Leave two reps in the tank.
B. 7 min handstand practice
•Kick up against the wall, wall climbs, shoulder taps, etc.
DB snatches, alternating
DB goblet squats
•DB weight should be moderate.
•Reduce reps as necessary if this is an unreasonable amount of volume for you.
A. Strict ring dips
3×3; 3312 tempo; Rest as needed
•Honest on tempo. Goal is great positions with time under tension.
B. 7 min handstand walk practice
•Kicking up, pirouettes, controlling pace, keeping feet together, etc.
DB snatches, alternating (50/35)
Single-arm DB front squats (50/35)
Kipping handstand push-ups
•15 minute cap.
•No arm requirement on single-arm DB front squats. Switch as necessary.