METCON

RX
35 min AMRAP
400m Run
10 Pushups
20 Boxjumps 24/20″
5 Chest to bar pullups
250m Row
2 min rest

Target: 5 rounds

Scaled
35 min AMRAP
400m Run
10 Box pushups
20 Box step ups
10 Jumping c2b pullups
200m Row

GYMNASTICS

Skill: Handstand

RX
For time:
5m Handstand walk
5 Bar muscle up
5 Handstand pushups
5m Handstand walk
10 C2B Pullups
10 Pushups
5m Handstand walk
15 Pull ups
15 Handstand pushups
5m Handstand walk
20 Toes 2 bar
20 Pushups

Time cap: 12 min

Scaled
For time:
Shoulder taps
5 Jumping bar muscle ups
5 Box handstand pushups
Shoulder taps
10 Jumping C2B pullups
10 Box pushups
Shoulder taps
15 Jumping pullups
15 Box handstand pushups
Shoulder taps
20 Tuck ups
20 Box pushups

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