Warm up
400 m run
2 rounds of
1 Slow pull up with 5 secs pause at top
2 wall walk
3 Cossack Squat (each side)
30 secs side plank (each)
Strict Gymnastics
For Quality
Part 1 (work for 10 mins)
3 Strict Handstand Push-ups or Box pike push up
3 Pistol Squat (each leg)
Part 2 (work for 10 mins)
3 Deadstop Handstand Push-ups or deadstop Box pike push up
6 Toes to Bar
Part 3 (work for 10 mins)
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:30 Seconds Handstand Floater Practice or handstand shoulder taps
METCON
Warm up
500 m row
2 rounds of
2 slow pull up
8 Burpees
8 Diamond Push up
8 GHD sit up
Body Armor
4 sets of
3 Weighted Pull Up
3 Weighted Ring Dips
3 DB Man Maker
Conditioning
For time
15 Rounds of:
6 Pull up
9 Push up
12 Air Squat
Time cap 20 mins