Performance
WOD 1
Super Set
- Strict Press
4 x 6 @60-65%
- Handstand Hold
4 x 30s
- HSPU
4 x 6 – 8
3 Minutes Rest
*Remaining time – Free Handstand practice
WOD 2
21 – 15 – 9
Deadlifts @102.5/70
Ring Dips
7 Minute Time Cap
Fitness
WOD 1
EMOM20
Minute 1: 10 Dble DB Strict Press
Minute 2: 10 – 15 Military Push Ups
Minute 3: 40s Hollow Hold
Minute 4: 30s Ring Hold
Minute 5: 5 Wall Walks/Handstand Practice
WOD 2
21 – 15 – 9
Deadlifts @72.5/50
Ring Dips
7 Minute Time Cap
Home WOD
‘As Fast as Possible’
21 – 18 – 15 – 12 – 9 – 6 – 3
Odd Object Swings
HR Push Ups
*Perform 5 burpees between rounds