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The Foundry Printers Row, The Foundry Union Station – Extra Credit

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Weightlifting

OVERHEAD SQUAT

– 15 minutes to work up to a heavy set 10

– Warm up with sets of 5, start with empty barbell

Overhead Squat

Gymnastics

HANDSTAND PUSH-UPS

A. EMOM 10

– 2 strict HSPU + 6 Wallball (30/20)

– Rest 3 minutes

B. AMRAP 2 minutes

– Max effort kipping HSPU (Open standard)

Metcon (AMRAP – Reps)

Max effort kipping HSPU (Open standard)