SKILLS

Handstand push up progression

STRENGTH

Snatch

4-4-4-4

METCON

5 Rounds for time

10 Power clean

20 Sit up

METCON

5 Rounds for time:

9 Deadlifts

12 Wall Ball

15 Sit ups

STRENGTH

Back squats

1-1-1-1-1

METCON

AMRAP 15 Minutes

5 Pull ups

10 Burpees

15 Box jumps

STRENGTH

Clean

2-2-2-2-2

METCON

5 Rounds for time

6 Thrusters

9 Push ups

12 Sit ups

STRENGTH

Deadlifts

3-2-2-1-1-1

METCON

AMRAP 15 Minutes

10 Push press

12 Box Jumps

15 KB swings