8-18

WU: 5min SU/DU’s

Gymnastics 20min
5 Candlestick Roll to Handstand on Wall with 5sec Pause
5 Strict Pullup + 5sec hold at top — Scale to Jump to Negative Attempts.
5 Wall Climbs + Wall Facing Hold 5sec — walk up and down no flops
5 Chest to Bar Strict Pullup + 5sec hold at top – Scale to regular Chin over the Bar Hold or Slow lower negative

Core Work-Midline Prep 2 rnds
In partners
While one person performs 7 Back Extensions, the other person holds a HBR
Switch
While one person performs 7 Hip Extensions + 20sec Superman Hold after each rep, the other person performs Barbell Wipers . Switch

WOD: 10 rnds (20min cap)
15 Pushups
10 Parallette Pass Throughs (plates or box)
5 Reverse Burpees to HS on wall

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