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Components

Handstand Push-ups

Strict Pull Ups

Metcon

Sept 18

Warm-up

A: Metcon (No Measure)

400 Meter Jog then,
10-8-6-4
Squat Thrust
Alt. DB Snatch

*10s Elbow Plank after each set.

Gymnastics

B1: Handstand Push-ups (3 x submax (any style). Rest 45s.)

Handstand Push-ups

Rx+: Strict
Beginner: Box Push-ups

B2: Strict Pull Ups (3 x submax: Rest 45s.)

Chin over bar. Play around with mixed grip and supinated

Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run

Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
L3: (45, 25)
L2: (35, 20)
L1: (30, 15) (10 Squat Thrusts each round)

Extra Credit

D: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

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