Essentials:
A.
4 Sets
Feet on Rower Pike Slide x 5-7 reps
Rest 15 sec
Feet on Rower Pike Slide Hold x 20-30 sec
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark
B.
For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch
Bar Facing Burpee (Open Standard)
Fitness:
A.
4 Sets
Handstand Hold x 20-30 sec
Rest 15 sec
Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Hollow Body Hold x 20-30 sec
On the 3min Mark
B.
For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch 75/55
Bar Facing Burpee (Open Standard)
RX+: (95/65)
Performance:
A.
4 Sets
Nose to Wall Strict Handstand Push Up x 3-10 reps
Rest 15 sec
Parallette Handstand Push Up Negative x 3-5 reps
Rest 15 sec
Ring Saw x 7-10 reps
On the 3min Mark
B.
For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch 115/75
Bar Facing Burpee (Open Standard)