05.07.2025

Strength
Pause front squat
5 sets of 3 reps @ 60% at 30X1
 
Gymnastics conditioning
A. Handstand push up negatives - every 1:00 perform one rep as slow as possible x 6 reps
B. Handstand hold x 30 seconds for 3 sets.  Rest as needed between sets
 
WOD
"Magical and Delicious"
7:00 AMRAP
2 pausing horizontal ring rows ( pause 3 seconds at the chest)
4 ring dips or box dips
8-12 pistols (4-6 per side) or touchdown squats