Wall Ballin'

Competition Class

Strength

SKILLS&DRILLS

GYMANSTICS
5 sets of 5 reps
Kipping HSPU
*technique development - perfect reps ONLY
*scale to skullmat(s) if needed
*scale up to deficit if easy

E90s x 5:
5 Handstand Shrugs
6 Handstand Shoulder Taps
Max Handstand Balance in Time Remaining
*free standing if possible
*wall facing perfect hollow if not

10min EMOM
odds: 30sec max Ring Row
evens: 30sec max Strict HSPU*
*use spotter or scale to pike off box if needed to maintain full ROM

MetCon

CLASS

10min EMOM
odds: 50 Double Unders
evens: 30' HS Walk or 30s HS Hold

5min AMRAP
P1: Row
P2: 15 Wall Balls 20/14

*switch after 15 Wall Balls
Rest 2min
Repeat AMRAP