Skill
Handstand Push Up
4 Rounds
6 DBL DB Strict Press
+10 Kipping HSPU
+10-15 DBL DB Push Press
Rest 3 mins between set
*
WOD
For Time (18-21 min cap)
3 Rounds
30 Hang DB Snatch @22.5/15kg
15 Burpees to Target
10 Strict Pull Ups
1km/750m Bike
*
PEAK
Interval Weight Training Day
3 Rnds (each as fast as possible)
15 Power Cleans 50/35kg
10 Chest to bar pull-ups
90 second Max cal row
3 Rnds (each as fast as possible)
15 Thrusters 35/25kg
12 Toes to bar
15 Burpee BJ overs 24/20′
3 Rnds (each as fast as possible)
1 Round for time
500m Row
*Rest 3min after each round.
*Rest 6min after each workout