Thursday Workout

This was supposed to be a two part workout but I did it as a mashup in the evening. Just did a regular warmup then:
TGU - 10 min practice (10kg & 14kg KB's)
+
free handstand practice into front roll out (these went MUCH smoother than last week. was able to consistently pause in the handstand before rolling forward, which made the forward rolls much better also)
+
triple under practice - 10 min (managed a few singles but had to jump really high. Not awesome. First time ever trying one though.)
+
part 2:
2 sets of 4 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 4 min set)

4rnd + 3reps, then 4rnds+4reps. Much fewer double under trips than last week

2 sets of 4 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 4 min set)

4rnds+2m then 4rnds + 12m - hips were not as tight as last week

2 sets of 4 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 4 min set

4rnds + 100m then 4rnds+100m+1 burpees

I drank coconut water with juice in it during the 5-7min rest but no BCAA's. I don't know enough about them to eat them yet. Will look into it.