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Warmup

1. General Warm-up

• 5 minutes of jump rope or light jogging

1. Dynamic Stretching

• Arm Circles: 10 forward, 10 backward
• Scorpion Stretch: 1 minute per side
• Cat-Cow Stretch: 10 repetitions
• Shoulder Dislocates with PVC Pipe: 15 repetitions

1. Specific Warm-up for Gymnastics

• Wall Walks: 5 repetitions
• Hollow Holds: 3 sets of 20 seconds
• Arch Holds: 3 sets of 20 seconds

Strength

• Handstand Push-up Progressions:

• 4 sets of 5-8 repetitions

• Work on strict form, using support as needed.

• Bar Muscle-Up Technique Drills:

• 3 sets of 3-5 repetitions

• Focus on kipping technique and transition.

Workout

4 Rounds for Time:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 200m Run

Summary

Today's focus is on developing gymnastics skills with a strength emphasis on handstand push-ups and bar muscle-ups. The metcon complements this by incorporating handstand push-ups in a conditioning setting, alongside toes-to-bar to build core and grip strength, and a short 200m run to maintain intensity and cardiovascular endurance.