Strict Gymnastics and “Dip Stick”

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Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms (Inchworm out to hollow and hold for 2 sec)
B) 3 Pausing Ring Rows (3 second pause at the top of row)

Then:

“Dip Stick”
AMRAP 15:
15 Box Jump Overs
12 Ring Dips
9 Power Cleans

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