Gymnastics Skill

Headstand to Kip

5 minute EMOM

Beginners work on Kickup to wall and control 15-30 seconds

Intermediate headstand to kip land in push-up

Advanced kipping HSPU 4-8 reps

Elite Freestanding HSPU 2-5 reps



Max Effort Handstand Hold

Last week we were at 45 seconds. Everyone should fight to hold for 60+ seconds!



20 minute EMOM

Min 1: 16-26 sec Hold top of Pullup / ring row

Min 2: 15 box jump overs

Min 3: 25 second bottom of dip hold

Min 4: 16/13 calorie row