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