GENERAL WARM-UP
3 sets:
:30 Banded Pass Throughs
:10 Rest
:30 Banded Side Steps
:10 Rest
:30 Banded Face Pulls
:10 Rest
:30 Cossack squats (:15 / leg)
:10 Rest

SKILL HANDSTAND WALK
EMOM 8
Odd: 30m Handstandwalk or Attempts
Even: Rest

Note: Rx athletes can use obstacles“

POWER
Push Jerk
2 x 3 @ 50%
3 x 2 @ 60%
2 x 1 @ 70%

STRENGTH
Bench Press
3 x 5 @ 75-78%
3 x 3 @ 78-83%
3 x 1 @ 83-87%

METCON
For time:
42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats

ASSCESSORY
4 sets:
12 GHD Glute Hamstring Raises
15 Weighted Sit-ups
20 Banded Side Steps /left
20 Banded Side Steps /right