STRENGTH

Bench press
3 x 12 reps
90-120 sec rest

METCON

RX
3 Rounds for time:
30 Double unders
10 Push presses 45/30kg
5 Toes to bar
10 Push ups
30 Box jumps 24/20″

Time cap: 12 min
Target: 10 min

Scaled
3 Rounds for time:
30 Single unders
10 Push presses
5 Hanging knee raises
10 Box push ups
30 Box stepups

RX+
3 Rounds for time:
30 Unbroken double unders
10 Push presses 50/35kg
5 Toes to bar
10 Push ups
30 Box jumps 24/20″

GYMNASTICS

Skill: Handstand push up

METCON

8 min AMRAP
5 Handstand pushups
10 Burpees
15 V-ups

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