Sunday - 011023

CrossFit WOD
Skill:
Handstand Pushups
In 20:00
3-4 Sets:

1. 30-45sec Wall Headstand Hold / Free Headstand hold
2. 30-45 sec Wall HandStand Hold / Free HS Hold
3. 3-10 Strict Handstand Pushups / Pike Pushups / Push-ups
   Rest as needed

Metcon:
For Time:
12-9-6-3
Power Snatch 60/40kg
Bar Muscle Ups
*50 Double unders after every round

Endurance:
Metcon:
AMRAP 40:00
25 Burpee Box Jumps
50 Goblet Lunges 16/12kg
30 Sit Ups
1000m Row/60Cal Bike
CrossFit Strength:
Accessory
Accessory
3 sets
10/10 KB S.Arm Shoulder Press
20 Plank KTB Pull throgh

Strength
Strict Shoulder press
8-6-4
Push press
3-3-3
In 15:00 Build to Heavy 3 reps of push press (start with strict)

Metcon
AMRAP 10
20 Air Squats
10 Push Press 60/40kg
5 Pull Ups