Skill:

Tripod Hold

2 x 1:00*

Headstand Hold

2 x 1:00*

Handstand Hold

2 x 30 seconds*

 

*30 seconds of Seated Shoulder Flexion between sets

 

Conditioning:

Part 1:

Perform 5 rounds for time of (6 minute cap):

30 Double Unders

15 Shoulder-2-Overhead (95/63)

 

…Rest 1 minute

 

Part 2:

Perform 2-4-6-8-10-12 rep rounds of (6 minute cap):

Alternating Kettlebell Snatch (53/35)

Knees-2-Elbows

 

…Rest 1 minute

 

Part 3:

Perform for reps (6 minute cap)

20 Squat Cleans (155/103)

With remaining time, max rep ring dips

 

For Time and Score

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post time and reps for each part, and experiences to comments