FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
Strength (20min)
5 sets
1 power clean + 2 jerks
METCON
8min AMRAP
2 strict handstand push ups
2 deadlifts 225/155
4 strict handstand push ups
4 deadlifts 225/155
6 strict handstand push ups
6 deadlifts 225/155
8 strict handstand push ups
8 deadlifts 225/155
*Keep adding 2 reps of each until you run our of time
Lite/Beginners
8min AMRAP
2 push ups
2 deadlifts 155/105
4 push ups
4 deadlifts 155/105
6 push ups
6 deadlifts 155/105
8 push ups
8 deadlifts 155/105
*Keep adding 2 reps of each until you run our of time
Score is total reps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
30 PVC pipe snatch balance
Gymnastics
30 strict pull ups
Core
30 GHD sit ups
30 back extensions
