Strength:
Front Rack Lunges
8-8-8-8-8 (4/4)
*15-20sec L-Sit Hold after each set (any style)
Metcon:
3 Rounds for time:
Run 400m
21 DB Power Cleans (#22.5/15,x2)
12 HSPU
Gymnastics:
Skill- HeadStand to Free Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)
Endurance:
For time:
20-18-16-14-12-10-8-6-4-2
Pushups
Box Jumps
KB SDHP (#16/12)
Hollow Rocks
Jump Squats