11/12/2025

Gymnastics Handstand/Grip (Week 3)

4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.

Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds)

Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds)

Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds)

Moment of Silence

Affiliate Compete (RX+)

4 Rounds

24/20 Calorie Ski (Or Row)

6 Wall Walks

-into-

12 Rope Climbs

Freedom (RX'd)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)

Independence
4 Rounds
12/10 Calorie Ski (Or Row)
3 Wall Walks
-into-
24 Strict Pull Ups

Liberty
4 Rounds
10/8 Calorie Ski (Or Row)
25ft Bear Crawl
-into-
30 Jumping Pull Ups

• Target time: 11:00-13:00

• Time cap: 17:00