12/5/2025

Gymnastics - Handstand/Grip (Week 6)

7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…

Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)

Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)

Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)

Yukon Cornelius

Affiliate Compete (RX+)

3 Rounds

7 Deadlifts (315/225)

15 Strict Handstand Push Ups

21 Toes to Bar

Freedom (RX'd)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar

Independence
3 Rounds
7 Deadlifts (225/155)
11 Handstand Push Ups
15 Toes to Bar

Liberty
3 Rounds
10 Dumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
10 Hanging Knee Raises

• Target time: 6:00-8:00

• Time cap: 12:00