A1:
Split Jerk
3 x 10 Reps
A2:
Clapping Push ups
3 x 10 Reps
Start every 2min one of the exercises (alternating)

B:
400 m Fast Run
2 Min. Weighted Plank Hold
1 Min Rest
400 m Fast Run
2 Min. Handstandwalk practice (Wallclimbs as scale)
1 Min Rest
400 m Fast Run
2 Min. Burpees


GYMNASTICS WOD

A:
Handstand turn: technical coaching

B:
50 PU – any break = 10” ring support hold
1′ L-sit hold – any break = 5 ring dips
2′ PU hold – any break = 10 DB strict shoulder presses (15/10 kg)
50 V-ups – any break = 15/10 push ups

(time cap 20′)

C:
50 butterfly reverse “cyclings”
50 “shoulder opener”