Conditioning: 5RFT 400m Run 15 Wall Balls 30 DU/60 SU 15 Wall Balls
Workout – Shooting for the 15-20 min range on this one. Wall Balls are broken up to a set that we should be attempting unbroken every time, while using the run as our ‘recovery’ portion.
Core: 3 Sets 8 Strict Hanging Leg Raise (or Strict TTB) 15 DB (on chest) weighted sit ups
Core – Sit ups will be done with a DB held on chest today for an added variation.
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
