GYNMASTICS SKILL WORK & 2 AMRAPs

A) Gymnastics Skill Work:

EMOM 8:

ODD Minutes: 20s Handstand Walk*
EVEN Minutes: 10 Pistols Total (alternating or one side at a time).

*Sub Handstand hold if needed

B) WOD:

AMRAP 20 with a partner:

60s Row for Max Calories
*1 Athlete rows 60s Max Cals while their partner rest for 60s.

– Rest 1:00, then –

AMRAP 4 with the same partner:

Max Burpees
*1 Athlete works at a time.

*Score = total calories + total burpees

Alternate Options:
Rowing = Alternating 200 Meter Runs or 60s Max Assault Bike Cals while partner rests for 60s.

C) Extra Credit:

3 Rounds of:

1a) 20 1-Arm Rows (10 each). No Rest.
1b) 15 Banded Pulldowns. No Rest.
1c) 10s Side plank on each side. Rest 60s

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