Warm Up: Coaches Choice 10-12 minutes

Gymnastics Skill:

As many reps as possible in 5 mins of:

• 2 Strict Handstand Push-ups
• 2 Row Calories
• 4 Strict Handstand Push-ups
• 4 Row Calories
• 6 Strict Handstand Push-ups
• 6 Row Calories
• … Continue adding 2 reps each round to each movement until time expires.

Then

As many reps as possible in 5 mins of:

• 2 Deficit Handstand Push-ups, 4/3 in
• 2 Row Calories
• 4 Deficit Handstand Push-ups, 4/3 in
• 4 Row Calories
• 6 Deficit Handstand Push-ups, 4/3 in
• 6 Row Calories
• … Continue adding 2 reps each round to each movement until time expires.

Strength METCON: Power Snatch Focus

Every 3 mins for 18 mins do:

• 15/12 Air Assault Bike Cals
• 30 Double Unders
• 3 Power Snatches, pick load (advanced athletes increase weight after each set)