Warm-up
3 Rounds:
25/20 Calorie Bike
30sec. Handstand Hold
10 Hang Squat Cleans
Strength
Back Squat 5×3 @85%+
MetCon
RX
For Time
24 Sumo Deadlift High Pulls, 75/55lbs
12 Handstand Push-ups
18 Sumo Deadlift High Pull
9 Handstand Push-ups
12 Sumo Deadlift High Pull
6 Handstand Push-ups
6 Sumo Deadlift High Pull
3 Handstand Push-ups
(RX+ 95/65lb SDHP)
SCALED
Reps For Time:
15 Sumo Deadlift High Pulls, 75/55lbs
18 HR Push-ups
12 Sumo Deadlift High Pull
15 HR Push-ups
9 Sumo Deadlift High Pull
12 HR Push-ups
6 Sumo Deadlift High Pull
9 HR Push-ups
Competition Side Work
4 Rounds:
60sec. Max Distance Handstand Walk
Rest 60sec.
60sec. Max Rep Burpee Box Jumps, 20/16″
Rest 60sec.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 Ring Rows
6-8 Strict Toes to Bar
30-45sec. Handstand Hold
MetCon
For Max Reps:
3min. Calorie Bike
3min. Strict Handstand Push-Ups
3min. Calorie Row
3min. Ring Dips
3min. HR Push-ups
Accessory
Every 2 Minutes for 10 Minutes:
30-40sec. Hanging L-sit
