Strength:
1RM Bench press
– 20’ to establish
Conditioning:
12’ EMOM
- Ring push ups
- Handstand walk 40’
- 1 legless rope climb
Accessories:
5×5 push press
3×8 barbell JM press
1xME ring muscle ups or 3xME pull ups/ring rows followed by 3xME dips/ bench dips
1xME bar muscle ups
4xME parallette L sit hold
Cardio:
For Time:
20’ AMRAP
250m ski
10 handstand push ups
15 strict hanging leg raises
