Fitness

Metcon
A. Skill: Kipping TTB


Metcon
B. Tabata(8x:20s Work/:10s Rest):

Kipping TTB(Round 1,3,5,7)
Bumper Plate GTO(Round 2,4,6,8)

Metcon
C. Tabata(8x:20s Work/:10s Rest):

Battle Ropes(Round 1,3,5,7)
Box Jumps(Round 2,4,6,8)

Metcon
D. Tabata(8x:20s Work/:10s Rest):

Sledge Hammer(Round 1,3,5,7)
Burpees(Round 2,4,6,8)

Performance

Metcon
A. Deadlift

3-3-3

Metcon
B. Front Squat

3-3-3

Metcon
C. Hang Squat Clean

3-3-3

Metcon
D. Split Jerk

3-3-3

Gymnastics

Metcon
Press Handstand

A. Wrist Mobility/Strength

B. Body Line Drills

C. Straddle/Pike Press Headstands

D. Press Handtand Progressions

E. 3 Sets of:

15-20 Pike Pulses