SKILL
EMOM 8:
ODD Minutes: Handstand Hold x a total of 40s of work.
Rx+:(Free Standing Handstand Holds or Handstand Walking)
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns
METCON
AMRAP 18:
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 55)
Rx+:(95, 65) (5/3 Ring Muscle-ups after Hang Power Snatch)
L3: (65, 45)
L2: (Knee Lifts) (55, 35)
L1: (Abmat Sit-ups) (Russian KBS for Power Snatch 53, 35)
*Alternate Option: 400m Run or 90s Bike or Ski Erg