Skill/Strength:
EMOM 10
1 Clean any style
-Start at 50% and add load each round
Metcon:
Complete as many rounds as possible in 4 mins of:
3 Wall Facing Strict Handstand Pushups
5 Shuttle Runs (25ft down and back =1)
Into
Complete as many rounds as possible in 4 mins of:
6 Strict Handstand Pushups
5 Shuttle Run
Into
Complete as many rounds as possible in 4 mins of:
9 Handstand Pushups
5 Shuttle Runs
-Scale WFSHSPU to piked on floor, half wall walked up
-Scale the 6 and the 9 HSPU to be easier than the movements prior
Accessory Work:
4 Rounds
Run 400m
Rest 1 min
Row 500m
Rest 1 min
Mobility:
3 min trap smash per side
3 min calf smash per side
