Warm up: 3mins single leg skip(alternating legs every 10reps)
Gymnastic skill: handstand progressions(10mins)
Midline work: 5min amrap of v-ups
Strength:
EMOM x 5mins strict pull ups x 5 reps
Rest 3mins
EMOM x 5mins strict dips x 5 reps
WOD
Every 30 seconds x 24 intervals(12mins): 3 x thrusters
Score is heaviest set of 3 thrusters recorded in the 12mins
