Intervals

Strength

Skills & Drills

Accumuate 3min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)

E5M20M
60% of best UB RMU set
2 x 10m HS Walk
5 Deadlifts 315/205
15 HSPU

MetCon

Class

On a 30min clock:
0-3min
20 Burpee Box Jump Overs 24/20
3-6min
30 ALT DB Snatches 50/35
6-9min
125 Double Unders
9-12min
5 Rope Climbs
12-15min
30/20 Cal Assault Bike or 40/30 Cal Row
and repeat

*score = time for each interval