GYMNASTICS: Handstand Walk/Hold Practice 
EMOM 6 minutes 
Level 1: 
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold. 
Odd Minute: 10 plate ups/ downs 
Level 2: 
Even minute: 30 seconds max effort handstand hold against the wall 
Odd Minute: 10 plate up/ downs against 
Level 3: 
Even minute: 30 seconds of max effort freestanding handstand hold 
Odd Minute: 16 plate up/

Daphne’s Ladder 
25-50-75-100 ft Single Dumbbell Walking Lunge (50/35) 
5-10-15-20- Burpee Over Dumbbell 
200m Run after each round
FX: 35/25

Time Cap: 18 Minutes