Friday

SKILL

3-7 Handstand Push ups (Deficit Handstand Push ups) E.M.O.M for 10 minutes

*This session is about practicing your kip, work on making it efficient and spending as little time as possible on your head.

If you can complete 30+ handstand Push ups unbroken move on to a deficit.

STRENGTH (5/3/1 pgm)

Shoulder Press

WOD

A.M.R.A.P in 5 minutes of:

1 Muscle up (3 muscle ups)(3 Pull ups)

7 Burpees

14 Walking Lunge Steps

2 Minute rest, then A.M.R.A.P in 5 minutes of:

1 Muscle up (3 Muscle ups)(3 Pull ups)

7 Burpees

14 Walking Lunge Steps