Warm Up
Mobility+ 4´ : 20´´ON- 10´´ OFF : Push Up-Reverse Lunges
Skill
Strict Muscle Up(Focus Transition)
Emom 9 ´
1. 30´´ Box Dip Transition 2. 30´´ Strict Pull Up Bar 3. 30´´ Hollow Arch
Met Con
Amrap 12´: 5 Strict MU- 20 Walking Lunges
End Of The Wod
Scale : 4 Rounds 10´´ON-10´´OFF. (alternate Front-Back)
Practice Handstand : 5 Rounds 30´´ ON-15´´OFF
-Practice ascend to Handstand
-Handstand Hold
-Slow Descent from Handstand
Stretching( focus shoulders)