STRENGTH

RX
Overhead squat
4 x 8 reps
120-150 sec rest

Scaled
Overhead squat
4 x 15 reps
90-120 sec rest

METCON

RX
‘Fran’
For time:
21-15-9
Thrusters 43/29kg
Pullups

Time cap: 8 min
Target: 4-5 min

Scaled
For time:
21-15-9
(DB) Thrusters
Jumping pullups

15-12-9 if needed

RX+
Sub: 4 min
more or less unbroken

GYMNASTICS

Overhead position stretch
Polsen opwarmen

Warming up
3 Rounds of:
15 ‘Hollow hold
Walk walk in hollow hold (untill own level)
10 DB side raises
30′ Plank hold
30’ Rest

Skill:
Handstand hold practice

RX
3 Rounds for time:
21 Air squats
15 Box facing burpee box jump overs 24/20″
9 Handstand push ups

Target: 12 min
Time cap: 15 min

Scaled
3 Rounds for time:
21 Air squats
15 Burpees
Any suitable handstand (pushup) progression
scale personally, this is your focus of the workout

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