METCON
8min AMRAP
2 handstand push ups
2 deadlifts 225/155
2 box jump overs 24/20
4 handstand push ups
4 deadlifts 225/155
4 box jump overs 24/20
6 handstand push ups
6 deadlifts 225/155
6 box jump overs 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Score is total reps
Lite/beginners
2 push ups
2 deadlifts 155/105
2 box Jump Over 24/20
4 push ups
4 deadlift 155/105
4 box Jump Over 24/20”
6 push ups
6 deadlift 155/105
6 box Jump Over 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Strength
Squat cycle week 4 day 2
5 sets
4 front squats
8 back squats
Weight at 68% of 1RM front squat
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Pendlay row 3×8
Gymnastics
Practice handstands for 5min
Core
Accumulate 1min hanging L-sit hold
