Warm Up-
5,10,15
Pull ups, push ups, squats for 8 minutes

Strength
Deadlift
5,5,5,3,3+

Wod-
For Time:
40/30 Bike Cals
800m Run
30 KB Swings (70/53)
20 Bar-Facing Burpees
40 Cal bike/row or another 800 run.

 

Extra-

1. Run Conditioning
Run 400×4
Rest 1:00 between sets

2. Gymnastics Conditioning (max time handstand holds x 4 if you dont have hspu)

18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15
6 Strict HSPU
*Doesn’t have to be unbroken