IN GYM:
SKILL:
Handstand Push Ups & Toes to Bar Skill
METCON:
For time:
10 Handstand Push-ups
20 Wall Balls, 20/14 lbs, 10/9 ft
30 Toes-to-bars
40 Power Cleans, 135/95 lbs
50 Burpees
60 Sumo Deadlift High-pulls, 75/55 lbs
Virtual:
STRENGTH:
5 sets of:
1a)Glute bridge floor press- 10 each side
b)single-arm rows 10 each side
METCON:
20 minutes:
10 kb/db swings
5 burpees
10 kb/db snatches
5 burpees
(rest 1 minute)