Technique & Movement – Handstand w/Coach Meg!!!

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MetCon

For Time:

40 Box Jump Overs (20/24″)

40 Cal Assault Bike

40 Burpees

40 Box Jump Overs (20/24″)

40 Calories Ski Erg

40 Burpees

40 Box Jump Overs (20/24″)

40 Calories Rower

40 Burpees

MetCon

For Time/Total Reps of:

Buy In: 25 Pullups/50 Pushups

Immediately Into…

“Dumbbell Cindy”

20 Minute AMRAP of:

5 DB Bent Rows (35/50#)

10 DB Chest Press (20/35#)

15 DB Front Squat (10/25#)

Immediately Into…

Cashout: 25 Pullups/50 Pushups

► AMRAP Starts Once The Athlete Completes “Buy In”

► Time STOPS Once The Athlete Finishes “Cashout”

► Score = Total WOD Duration + “Dumbbell Cindy” Rounds

Lift

On Every Minute For 20 Minutes Perform:

1 Clean & Jerk @ 80%

► Power OR Squat Clean

► Split OR Push Jerk

Accessory (Core)

3 Sets of:

12 GHDSU

12 V-Ups

12 Hollow Rocks

30s Hanging L-Sit

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MetCon

3 Rounds For Time of:

40 Calorie Assault Bike

40 HSPU

40 Pistol Squats

[30 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

8 Seated Strict Press

8 Seated DB Arnold Press

8 Lateral Raises

MetCon

21-15-9 For Time of:

Squat Snatch (55/75#)

Lateral Bar Over Burpees

Back Extensions