RX

Strength/Skill

Strict press:
1 x 5 @ 65%
1 x 3 @ 75%
1 x AMRAP (1+) @ 85%
1 x 1 @ 90%

Skill:
Handstands 
3 x 10m
Partner wheelbarrow carries
3 x 3-5 Wall walks
3 x 1 Wall Walk + 10-20s HS Hold at
 the top
5 x 5 Kick up to the wall

Workout

21-15-9-6-3
Deadlifts @ 80/55kg
HSPU

 

METCON

Workout

Tabata
20 secs work/10 secs rest
X 8
Squat Thrusts (Not Thrusters)
Shoulder Taps
Mountain Climbers
Walking Plank
X 2

Rest 2 mins

Tabata
20 secs work/10 secs rest
X 8
Walking Lunges
Jumping Squats
Alt. Box step ups
Bulgarian Split squats (Alt. legs per round)
X 2

Rest 2 mins

Tabata
20 secs work/10 secs rest
X 8
Tuck to Hollow
Hollow Hold
Hollow Rocks
Hollow Hold
X 2