- 1. Warm-Up
- Mobilize OH/Hips/Psoas
- 7 min AMRAP
- 10 Suicides
- 1 Gym Length Bear Crawl
- 5 Strict Pull-ups
- 5 Push-ups
- 2. Strength
- 3xME Handstand Hold
- Rest 1:30 between rounds
- *If you cannot free handstand hold for more than 20 sec use wall*
- 3. Met-Con
- 14 min AMRAP
- 1 KB Waiters Walk 70/53 (each arm)
- 20 Alternating Goblet Lunges 70/53
- 2-4-6-8-10-12…etc
- Push-ups
- 4. Accessory
- 30 Light Snatches
- Mobility