Gymnastics Skill

Kickup to Handstand

Spend 10 minutes on demo, explanation, and practice. Break up into groups based on skill level.

5 minute EMOM

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

Intermediate kick up 3 times

Advanced kick up to HS walk or Freestanding


4 rounds for time

3 Strict deficit HSPU

6 Kettlebell clean

9 toes to bar

12 burpees



8 min EMOM

Min 1: 20-30 second bottom ring supportt

Min 2: 20-30 second top ring support