Skill:

Hinge Rows

5-5-5-5-5

Handstand Hold

30 second holds between sets of hinge rows

 

For Quality

 

Conditioning:

Complete as many rounds as possible in 10:00 of:

9 Bar-over-Burpees

6 Snatches (95/65)

3 Muscle-ups

 

For Score

 

Mobility:

Lateral Opener – 2:00/side

Single Leg Flexion – 2:00/leg

T-Spine Smash – 2:00

 

For Quality

 

 

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