Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

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