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Gymnastic Strength
Handstand Hold/ handstand walk practice
in 15 mins, complete a total of 5 min handstand hold
Metcon
20 min AMRAP
400m run
15 hand release pushups
5 rope climbs
Gymnastic Strength
Handstand Hold/ handstand walk practice
in 15 mins, complete a total of 5 min handstand hold
Metcon
20 min AMRAP
400m run
15 hand release pushups
5 rope climbs
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility