Warmup
Bike 15 cal
10 air squat - 10 side to side
Down - alt lunges Back - high kicks
Down - bear crawl Back - butt kicks
Down - crab walk Back - high knees
Down Ape walk - Back -
3x 10 sec hand stand hold
Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
spend 5 min on:
cobra to child pose
laying knees side to side
Metcom
21-15-9 Reps for time:
Power Clean (135/95, 115/75, 95/65, 85/55, 75/45, 65/35)
Handstand Push-ups
Cash Out
Pending on time and athletes Coach can select a short cash out finisher
