A. Skill
Spend 15 min on handstand Balance
B. Emom x 12 skill/strength
Min 1: Push Press x 3 reps @ 80%
Min 2: 2 Strict Pull ups + 3-5 Bar Muscle ups
Min 3 : Rest
C. Gymnastics Strength
Not for time but for quality (Rest as much as you like between reps or exercises)
10 Strict Deficit Hollow HSPU
15 Strict Hollow HSPU
10 Bulgarian Ring Dips
15 Strict Hollow Ring Dips with palms facing outward on top
Rest 3 min
Then execute on unbroken set of Strict Push ups
D. Conditioning
For Time
50 Box Jumps
25 Alternate Pistols
40 Box Jumps
20 Lunges with bar overhead 40kg/25kg
30 Box Jumps
150mt Sled push ( 30/20kg)
Spend 15 min on handstand Balance
B. Emom x 12 skill/strength
Min 1: Push Press x 3 reps @ 80%
Min 2: 2 Strict Pull ups + 3-5 Bar Muscle ups
Min 3 : Rest
C. Gymnastics Strength
Not for time but for quality (Rest as much as you like between reps or exercises)
10 Strict Deficit Hollow HSPU
15 Strict Hollow HSPU
10 Bulgarian Ring Dips
15 Strict Hollow Ring Dips with palms facing outward on top
Rest 3 min
Then execute on unbroken set of Strict Push ups
D. Conditioning
For Time
50 Box Jumps
25 Alternate Pistols
40 Box Jumps
20 Lunges with bar overhead 40kg/25kg
30 Box Jumps
150mt Sled push ( 30/20kg)
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