Sunday

Main – CrossFit

Handstand Push-ups (3x max reps)

20 minutes

Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

3 x max reps after warming up and progressions

SCORE= best set

Metcon (Time)

For time;
21- GHD sit ups
7- wall climbs
21- burpee pull-ups
7-turkish get ups R arm (35/20lb DB)
21- wallball (30/20 D-ball) 10/9′ target
7-turkish get ups L arm (35/20)
21- Row (cal.)