Technique & Movement – Headstand/Handstand

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Strength

Front Rack Reverse Lunge 8-8-8-8 (Ascending)

MetCon

2 Rounds For Time of:

1000m Row

40 S2OH (55/75#)

MetCon

CFG Open 22.2 (Click To View)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time of:

Deadlifts (155/225#)

Bar Facing Burpees

[10 Minute Time Cap]

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Lift

i) BTN Snatch Grip Push Press 4×3 (Ascending)

ii) Muscle Snatch 4×3 (Ascending)

iii) Push Press 4×3 (Ascending)

iv) [Muscle Clean + Strict Press] 4×3 (Ascending)

Gymnastics

HSW Practice – 10 Minutes

MetCon

EMOTM 10 Minutes of:

45s MAX Calories Row

15s REST

Immediately Into:

“Chelsea”

EMOTM 30 Minutes of:

5 Pullups/Ring Rows

10 Pushups

15 Air Squats

*Rx: Perform Every Minute Until Failure, Then Perform Every 2 Minutes*

*Scaled: Perform Every Second Minute*

Strength

i) Deadlift 8×1 (Ascending)

ii) Weighted Glute Bridge 3×5 (Ascending)

MetCon

21-15-9 For Time of:

Power Snatch (75/115#)

T2B