WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
SKILL:
15:00
Hand Stand Push-up
- practice/develop through progression
- advance the hand balance/walk skill
then…
- those with EOM10 x3-5 HSPU, last set max reps unbroken
- those without: OTM10 x3-5 wall-walk or banded
MetCon:
CLOCK20 (two part score)
1. 5 rounds for time
- 3 Pistol L
- 6 HR Push-up
- 3 Pistol R
- 6 HR Push-up
- 12 CTB Pull-up
followed immediately by
2. AMRAP for remainder of clock
- Overhead Squat #135/95