STRENGTH
Deadlift
3 x 12 reps
90 sec rest
METCON
RX
7 min AMRAP
7 Power cleans 60/45kg
14 Push ups
Target: 5-6 Rounds
Scaled
7 min AMRAP
7 (Hang) power cleans
14 Box push ups
RX+
7 min AMRAP
7 Power cleans 70/50kg
14 Push ups
GYMNASTICS
Skill: Handstand
For time:
21-15-9
400m Run
Handstand pushups
Chest to bar pullups