Fitness

Metcon
A. TAO, EMOM 6:

Even: 5 Anderson Yoke Squats + 5 Broad Jumps
Odd: 5 Power WBS + 5 High Box Jumps

Metcon
B. 2 Sets of:

20m Yoke Carry + ME BW SB Carry

Metcon
C. TYQ, 1 Set of:

ME Incline SB Bench Press(20+) + ME HOH Sled Pull

Use the small sleds and have several plates on, partner puts plates off to keep you pulling. Go back and forth till you are not able to pull the empty sled anymore.

Metcon
D. Finisher:

200m Prowler Sprint

Add 33% of your BW or more. Go fast, don’t walk.

Gymnastics

Metcon
Handstand

A. Wrist Mobility/Strength

B. Bodyline Drills, 1-5 Sets of 1:00min Work:

Floor
Floor + PVC held above floor
Noes&Toes HS Hold

C. Skill:

Handstand holds at your level(Forearm blocking, Chinese HS, Free standing,…)