(Short Strength/Partner Metcon)
Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Ring Rows
Strength: 10 Min
8 Min E2MOTM
Commando Pull-ups (switch grip every round)
*= Max Handstand Hold
Notes: Athletes should shoot for a 30-40 second handstand hold at their ability level. Options (hardest to easiest): Wall Walk to Wall Facing handstand, Kick up to handstand, Toes on Box Pike, Knees on Box Pike, Wall Plank, plank.
Scaling Commando pullups can be done leg assisted or with a band. https://youtu.be/8PMUG46CmHc
Conditioning: 35 Min
With a Partner for Time
80 Overhead Squats (Switch every 5 Reps) (95/65)
Partner holds in the High Hang
100 Front Rack Box Step-ups (95/65, 16"/20")
Partner Holds Front Rack
120 Alternating Back Rack Lunges (95/65)
Partner Holds in Back Rack
Bar can be put down between movements.
3 Burpee Penalty if bar is put down in the middle of the set
Scaling: Light load, Teams of 3