Skill/Strength:
EMOM 8
Odd: 14/12 Echo Bike Cals
Even: 3 Pullovers
Metcon:
For time
3-6-9-12-15
Wall Facing Strict Handstand Pushups
3-6-9-12-15
Dumbbell Front Rack Walking Lunges 50/35lbs
6-12-18-24-30
Pistol Squats
— Rest 2 mins —
15 -12-9-6-3
Deficit Handstand Pushups 4/2in
15-12-9-6-3
Double Dumbbell Overhead Walking Lunges 50/35lbs
30-24-18-12-6
Pistol Squats
-25 min cap
-Scale WFSHSPU to piked on floor, half wall walked up
Accessory Work:
4 Rounds for quality
8 Weighted Back Extensions holding plate
:20 GHD Face up plank hold
Mobility:
3 min quad smash per side
3 min glute smash per side
3 min delt smash per side