Warmup
1 round:
• 60 sec Spiderman Lunge Right
• 60 sec Spiderman Lunge Left
• 60 sec Pigeon Pose Right
• 60 sec Pigeon Pose Left
3 rounds of:
• 100 m Run
• 10 Air Squats
• 15 PVC Passthroughs
• 15 PVC Sots Press
• 15 Arm Circles CW
• 15 Arm Circles CCW
Strength
5 min EMOM:
• 1 Snatch Balance
7 min EMOM:
• 1 Thruster / Push Press / Push Jerk / Split Jerk
* NOTES: For both, increase weight; work towards a 1 rep max. For the second EMOM, a thruster followed by a push press followed by a push jerk followed by a split jerk is one rep.
Testing
• Max Strict Handstand Push-ups
Conditioning
12 min AMRAP:
• 5 Bar Muscle Ups
• 10 Chest-to-Bar Pull-ups
• 15 Pull-ups
• 200 m Run