General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

** Freestanding handstand hold**

– Accumulate 1:00 – 3:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

5 sets of 10reps @60%

Go every 2:00

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

6 mins
0-3 mins Max Row Cal
3-7 mins Max Push Ups
6 mins
0-3 mins max Pistols
3-6 Mins Max DU
6 mins
0-3 mins max Weighted Walking Lunges
3-6 mins max Pull Ups

Emom 10:
Odd: 3-10 strict c2b
Even: 10-25 ghd sit-up

Rest 3 min

Emom 10:
Odd: 5 strict hspu ( use deficit)
Even: 15-30 backextension

Rest 3 min

Emom 10:
Odd: 5-15 ring push-up
Even: 6 barbell Bentover row ( lay on bench)

Metcon
Run 1 Mile then
3 Rounds of:
21-15-9
KB Squat Clean and Jerk
Russian Twist

210-150-90
Jump Rope

WOD
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

Warm Up
Run 250 M.
125 Jump Rope
75 Core Reps
25 Banded Rack Pull Reps

Muscle
5 x 2
Deadlift
Clean
Front Squat
Push Press
Back Squat
Military Press
Bench Press
Barbell Row
Pull Up
Ring Dip
Chin Up

Metcon