Technique & Movement – RMU/Handstands/Pistols

---

MetCon

10 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Shuttle Sprints (30′)

30s Lunge Walk Steps

30s Push Press (35/45#)

30s Hang Muscle Snatch (35/45#)

30s OH Squats (35/45#)

60s Rest

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Accessory (Core Flow – Partner Work)

4 Sets (From Elbows) of:

30s Plank

30s Plank w/ Weight (Heavy)

30s Side Plank – L

30s Side Plank – R

*Do NOT Rest In Between Plank Variations*

Lift

Hang Squat Snatch 3-3-3-3 (Ascending)

MetCon

15 Minute AMRAP of:

8 HSPU

8 T2B

8 Lateral Box Jump Overs (20/24″)

MetCon

For Time:

2000m Row

60/75 Calories Assault Bike

150 Double Unders

1500m Row

40/50 Calories Assault Bike

100 Double Unders

1000m Row

20/25 Calories Assault Bike

50 Double Unders

[50 Minute Time Cap]

Strength

i) Deadlift 4-4-4-4-4-4 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

Lift

Split Jerk 2-2-1-1-1-1 (Ascending)