Goat Training! 

......aka working on a weakness



Handstand work

Kipping Work

Hollow Body Rocks




This part is about a high volume of quality reps.  Move well and improve!

EMOM  for 12 minutes

Pick a skill

Overhead Squat*

Pull-ups - Strict

Hand Stand Push Up - Strict


Perform 3-5 reps with perfect form and try to hold to the chosen reps for the entirety of the 12 minutes.

*Pick a weight that is challenging but allows for perfect form.


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