8 June 2021

RX

Strength/Skill

Strict press:
1×3 @ 60 %
1×3 @ 70 %
1x AMAP (3+) @ 80 %
1×1 @ 90 %

HSPU:
3×15-30s HS Hold against the wall (Chest facing)
3×15-30s HS Hold against the wall (Back facing)
3×5 Kick to handstand against the wall
3×15-30s Headstand hold in the bottom of a kipping HSPU (Not touching the wall)
3×5-10 Kipping HSPU

Workout

10 min AMRAP:
8 HSPU/ Press up
16 Ab mat sit ups
32 Double unders (64 Single unders)

 

METCON

Workout

21-15-9
Air Squats
Plank Slides
Alt. DB Snatch
Mountain Climbers
Rest 2 mins
Repeat

Then
3 Rounds of Gymnastics Swimming back to back to back
30 sec static hold
20 sec breast stroke
20 sec front crawl
20 sec elbows up