• Headstand Hold x 10 Seconds
• Wall Facing Handstand Hold x 30 Seconds
• Split Squat Switch x 10

Strength:
21-15-9 For Time:

• DB Shoulder Press
• Push Ups
• Burpees

Skill:

• 10 Minutes Mobility

• Headstand Hold x 10 Seconds
• Wall Facing Handstand Hold x 30 Seconds
• Split Squat Switch x 10

Strength:

A1) 3 sets:

• Jerk Balance x 3

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

• Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

• Handstand Push-Ups (Strict if you have them)
• Ring Dips
• Burpees to Target 6″ Over Reach

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A1) 3 sets:

• Jerk Balance x 3

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

• Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

• Set 1 – 8 reps @ 50%
• Set 2 – 6 reps @ 60%
• Set 3 – 4 reps @ 70%
• Set 4 – 2 reps @ 80%

C) 8 Sets: (Every 90 Seconds)

• Speed Deadlift x 3 @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

• Strict Handstand Push-Ups
• Ring Dips
• Burpees to Target 6″ Over Reach

• 10 Minutes Mobility