Fitness

Skill
15 min Handstand Practice

Strength
4 rounds:

RDL x5
Hex DB Grip Hold x ME
Push Up x 10-15

Metcon
Row 1000 Meters
immediately followed by…
3 rounds of:
20 KBS
15 Burpees
10 Dips

Performance

Skill
15 min Handstand Walk practice

Strength
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon
Complete as many rounds and reps as possible in 10 minutes of:
Ground to Overhead x 10 reps (60/43kg)
100 Meter Shuttle Run
Burpee Pull-Ups x 10 reps