_HMM9198.JPG

Warm-up
3 Steady Rounds:
10 Lateral Squats with Kettlebell
10 PVC Pass Throughs.
Run 200m

Strength:
Split Jerk
6×3 70-80%

LITE = 6x6 DB Push Press

Metcon:
RX
For Time:
21/14 Calories on Rower or Bike
21 Handstand Push-Ups
18/12 Calories Rower or Bike
18 Handstand Push-Ups
15/10 Calories Rower or Bike
15 Handstand Push-Ups
12/6 Calories on Rower or Bike
12 Handstand Push-Ups
9/4 Calories on Rower or Bike
9 Handstand Push-Ups

SCALED = Pike Push-ups on Box or Deficit Push-ups
LITE = Deficit or Chest to Deck Push-ups

Sidework:
4 Rounds:
Not For Time
10 Strict Chest to Bar Pull Ups
50′ Handstand Walk
Go right into handstand walk.

IMAGE.JPG