Every 2 mins for 5 Sets: (10mins)
5 Strict Press + 3 Push press
*Add as you go
16min AMRAP:
30 Sit-Ups
15/12 Cal Bike
12 Strict Handstand Pushups
50ft Double KB Ft. Rack Lunges
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See AllBack Squat (18) 4 sets of 8 reps Start light. Around 45-50% 5rds For Time: 15 Goblet Squat (53/35) 40 Double Unders (:30) 250m Row
490
3rds NFT 10 Strict Chest to Bar Pull-Ups 10 Strict Toes to Bar Rest as needed 9min Ladder 3-6-9-12-15… Deadlifts (225/155) Burpee Bar Muscle Up (Burpee Pull-Up)
740
6min ALT EMOM - :20 Hollow Hold+:20 Arch Hold - :Wall Facing HS Hold/ Taps/ OH Head barbell Hold -1min REST between EMOMs- 4min ALT EMOM -Handstand Practice (kick-ups, holds, walks, plank, box walks)
850
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