Warm up:
15/12 cal skierg
20 banded good morning
10/10 single arm kettlebell strict press
20 heels over db-kb
Skill / Strength:
5min
Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice
3 sets Strict Hspu 50%
Bench Press:
3x10 (55-65 %)
Metcon:
3 rds
30 cal Assault bike
20 double dumbell clean & jerk
100 du
5 bar / ring mu / burpee pull up
Accessory:
3x:40 D-ball / sandbag bear hug carry
4x5/5 Single arm rope row