Skill/Strength:
Every 3 min for 5 Rounds
12 GHD Sit ups
3 Power Cleans
-Start at 70% and add load each round
-Play around with going unbroken and singles
Metcon:
30/25 Cal Echo Bike
20 Handstand Pushups
25/21 Cal Echo Bike
15 Deficit Handstand Pushups 3/2”
20/17 Cal Echo Bike
10 Strict Handstand Pushups
-12 min cap
Mandatory Mobility:
3 min trap smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
EMOM 10
1 Pause Bench Press at 65%
-Pause for 5 seconds on chest
