- GYMNASTICS:
Handstand Holds
Accumulate 3 minute free standing handstand hold
Aim for as little sets as possible
Scale to wall hold
- METCON:
Heavy Grace (CAP 15min)
30 Clean and Jerks 80/50kg
- CFP LITE:
Grace (CAP 15min)
30 Clean and Jerks 60/40kg
- CFP PERFORMANCE:
Strength Circuit
4 Rounds not for time
10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with
Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
10 x Bench press @ 65%-70% of 1RM
- CFP+:
Burnout
3min AMRAP
Calorie row
3min AMRAP
Burpees
3min AMRAP
Calorie row
