In the EMOM portion of today’s workout, you will get to pick a gymnastic skill to work on in the first minute. The skill should be something that you are look to gain some proficiency in. Today’s workout is all gas pedal, no brakes. Every 3 minutes for 15 minutes you will complete the triplet of a 200m run, double unders and handstand pushups. We are looking for :45-1:00 of rest per round. Double unders and pressing work will need to be done unbroken.

SKILL

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up Muscle-Up
HS Walk
Ring Dip or Bench Dip

WORKOUT

EVERY 3:00 FOR 15 MINUTES

Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)