08.07.2018

Warm up:

Run 800m, then

3 Rounds
20 second single arm dead hang left
20 second single arm dead hang right
5 Pause goblet squat
10 Alternating Samson lunge (reverse)
15 Banded pull aparts (orange or red, overhead)

Skill:

12:00 – 15:00

Handstand hold / Freestanding hold / handstand walk

EMOM 12:00
30 seconds effort (wall hold, free stand hold/attempt, walk/attepmt)
60 seconds Rest

Conditioning:

5 Rounds

10 Front squats (155/105)*
15 Pull ups

Rx+

5 Rounds

10 Front squats (185/125)*
15 Chest to bar pull ups

*Front squats are taken from the floor

Recovery:

1. Couch stretch; 2:00/
2. Lat stretch on rig; 3x 30sec (L + R)