Gymnastics Skill

A. 6 x 3-5 Tempo Handstand push-ups
3:0:X:5

B. On 2mins x 12mins
Min 1- 12-15 Burpees
Min 2- 30s Max handstand push-ups

CFO Class

Strength

7 x 3 Strict press
2mins rest

MetCon

27-21-15-9-6-3 reps for time of:

Pull-ups
Wallballs 20/14 lbs
60 Double unders

Endurance

10 rounds for max cals of:
1min row
1min rest

Post Chain Accessory

4 sets:
10/leg Double KB Front rack Bulgarian Split squat
60s Sandbag bear hug hold
rest 60 seconds