Tuesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike

Skill
Metcon
Skill EMOM 12:
1+2: Kipping/Butterfly PU
3+4: Handstands/Handstand Walks

Rest as needed. Alternating 2 minutes to work on pull up and handstand skills.

Workout
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:

5 Strict or C2B Pull-Ups*
10 Hand Release Push Ups
15 Goblet Squats (53/35)

*Athlete choice each round on Strict or C2B Pull-Ups

If you’re rolling up off of your thighs on the HR push ups, you’re not doing them right. They should be hard. That’s how you get better.