SKILL
3 Rounds of:
10 Burpees
10 BB Bent Over Row @ 3121
10-15 m Handstand Walk or Handstand Hold :30 sec
(12 min cap)
STRENGTH
Floor Press
Warm Up sets @ 22×1 (rest no more than :90 sec)
5 @ 65%
3 @ 70%
2 @ 75 %
Working Sets @ 20×1 (rest as needed)
2 x 3 reps @ 80%
2 x 2 reps @ 90%
2 x 1 reps @ 95+%
***Perform 2-3 Strict Pull Ups after each set
(25 min cap)
WOD
AMRAP in 15 min
10 KBS
10 Box Jumps
30 DU’s
