Practice
4 rounds:
:30 Handstand Hold
:30 REST
:30 Shoulder Taps (Handstand)
:30 REST
:30 Max Effort Handstand Pushups
:30 REST
Strength
9' Every 90 seconds
3 Strict Pull-Ups
Metcon
11' AMRAP
20 Wall Balls
20 KB High Pulls 50/35
20 Renegade Rows 50/35
Strength 4' AMRAP Dumbbell Row Metcon 3 Rounds: 20 Burpee Over Hurdle 100' DB OH Wallking Lunge 10 Ring Dips 400m RUN
Practice 10' E2MOM 3 Position Power Clean + 2 Front Squat + 1 Jerk Strength 5x1 Back Squats Metcon "Fight Gone WRONG" 3 Rounds of: 1' - ME Suicides 1' - ME Pull Ups 1' - Power Snatch (95/650 1' - Cal
Practice 6' EMOM 4 Split Jerk Strength 5x1 Pull-Ups (strict) Metcon Deathy by...DT 1st Minute: 1 Deadlift, 1 Hang Power Clean, 1 Jerk 2nd Minute: 2 Deadlift, 2 Hang Power Clean, 2 Jerk 3rd Minute: 3 D