Strength

Push Press 5RM x 1 Rep from Failure x 4

Gymnastics

Shoulder Tap Handstand Walk, 5 Sets
Goal is 5x10 Steps, tapping your shoulders on each step

Sport

AMRAP 14:
60 Calorie Assault Bike
50 GHD Sit-Ups
40 Dumbbell Squats, 40#/30#
30 Kettlebell Swings, 32kg/24kg
20 Strict Handstand Pushups

Notes
Dumbbell Squat: Racked on shoulders.

Endurance

Row 8x600m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

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