Fitness

Metcon
A. Find your 1RM SB Clean


Metcon
B. TAO, every :45s for 3 Sets:

5 Side Delt Raises + 5 Rare Delt Raises

Metcon
C. TAO, every :90s for 3 Sets:

5 Supinated BB Rows + 5 BB Roll-Outs

Metcon
D. TYQ, 2 Sets of:

ME DB Front Delt Raises(20+) + ME SB Incline Bench Press(20+)

Metcon
E. TYQ, 1 Set of:

ME SB Walking Lunges

33% BW SB is recommended.

Metcon
F. 10 Sets of:

20m SB Carry

Use a BW+ SB.

Performance

Metcon
For time:

21-18-15-12-9-6-3

Front Squats 80/55kg
(GHD) Sit-Ups

Gymnastics

Metcon
Press Handstand

A. Wrist Mobility/Strength

Metcon
B. Body Line Drills


Metcon
C. Straddle/Pike Press Headstands


Metcon
D. Press Handstand Progressions


Metcon
E. 3 Sets of:

15-20 Pike Pulses