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)