Skill:

Hinge Rows

5-5-5-5

Handstand Hold

30 second holds between sets of hinge rows

 

For Quality

 

Conditioning:

Complete as many rounds in 9:00 as possible of:

3 Muscle-ups

5 Hang Squat Cleans (155/103)

7 Handstand Push-ups

 

For Score

 

Flexibility:

Couch Stretch – 2:00/side

Bilateral Shoulder Flexion – 2:00

T-Spine Smash – 2:00

 

 

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