Strength/Skill

EXTENDED WARM-UP & SKILL

EMOM x 6 MINUTES

MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 - 100m Jog

Then...

ON A 6:00 RUNNING CLOCK...

Kipping HSPU Breakdown

Workout

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

Capacity Work

21-15-9-6

DB Push Press

8-8-8-8

Box Step-Over

*Run 200m After Each Set.

HOMEWORK

CONDITIONING

AMRAP x 20 MINUTES

500m Row

400m Run

20 Burpees to Target*

*6" above standing reach

STRENGTH

5 SETS

1:30 KB FR Hold (AHAP Unbroken)

Max Distance KB Farmer Carry

CrossFit Journal: The Performance-Based Lifestyle Resource