Gymnastics
3 sets for quality:
- 12-15 Inverted rows @ 21×1 Tempo
- :30 L-Hold (scale w/ hollow hold)
Conditioning
For time:
Start with an 800m Run, then..
Reps of 15-12-9:
- Deadlift (275#/183#)
- Strict Handstand Push-ups
Finish with an 800m Run
Scaling options:
- 800m Run → 600m Run → 400m Run
- Deadlift → 75% 1RM (do not exceed prescribed weight)
- Strict Handstand Push-ups → Kipping Handstand Push-ups → Strict DB Press