Fitness

Skill
Handstand Practice X 2 Sets
Wall Climbs X 3
Bicep Openers X 5ea
Pike Push Ups (planche bars) X 5

Metcon
3 Pauses Front Squat
3 Pauses Plate/Sandbag Bench Press
6-5-4-3-ME
(Practice Double Unders during rest)

Metcon
1 Set of:
1 Km on Assault Bike

3 Sets of:
2 KB Renegade Rows X 5ea W/10 Push Ups
SA DB Forward Lunges X 8ea

Performance

Skill
Walking Handstand Practice x 15 Min
Cone Walking Drill
Finger Push Ups
Random Directional Walking

Metcon
Establish a 5RM SB Squat
BB Bench Press 3-3-3
After
Same weight from SB for BB Front Squats
5-5-5
(after each set 4 vert jumps)



Metcon
100 Double Unders then....
3 Sets of:
Row 500M
Min 50KG SB Carry X60M
BB Thrusters 50/30Kg X 15
(Every 10 Kilos more SB is 30 seconds less off final time)