Monday September 30

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 11 Front Squats
2) 5-10 Strict HSPUs
OR
30-60sec of Handstand Walking

D - Heavy DB Z Press, Box Pike Push ups (can try from toes or add a deficit with plates), Negative HSPUs
F - Max Set
P - Deficit HS Walking: Kick Ups to Wall Wall Walks Handstand Shoulder Taps Box Around-The-Worlds Max Distance Obstacle Course

WOD

21 - 15 - 9
200m Run Before each Round
Toes to Bar
Box Jumps

D - Knee ups
F - 24/20"
P - 30/24"

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BURN

SWEAT

AMRAP 15
20 DB Snatch
30 Wall Balls
40 Air Squats

4 SETS
8/side Foot Posted RDL
8/side Curtsy Lunge