Monthly Mobility:

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Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.

Skill: Free Handstand/Hand stand practice

MetCon: 15 min AMRAP

5 Push ups
7 Pull ups
9 Burpee

A) HRPU – Jumping Pull ups/ring row – Burpee
B) Ring Push ups– Pull ups/Jumping Pull ups– Burpee
C+D) HSPU – C2B pull ups – Burpee

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S&A WOD
Speed Pull
Sumo deadlift 10*2*5-70% ME

MetCon: 10-9-8…1 reps of

Deadlift (above 60-70% ME)
Weighted Straight leg sit ups