STRENGTH

Strict handstand pushups
5 x 5 reps
2 min rest

15 min for training

RX+: Defict strict hspu

Scaled individually by coach

METCON

RX
Big Baseline
For time:
1000m Row
80 Air squats
60 Abmat situps
40 Pushups
20 Pullups

Time cap: 15 min
Target: 10-12 min

Scaled
For time:
800m Row
60 Air squats
40 Abmat situps
20 Box pushups
10 Body rows

GYMNASTICS

Skill: pull up

RX
5 rounds for time
20 pull ups
40 double unders
15 handstand pushups
15/12 cal row

Scaled
5 rounds for time
20 jumping pull ups
120 single unders
15 box hspu
12/10 cal row

Time cap: 25 min

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