Strength

Push Press 95% of 3RM x 1 Rep from Failure x 4

Gymnastics

Four Direction Handstand Walk, 5 Sets
Goal is 5 sets of 5 steps forward, 5 steps sideways, 5 steps backwards, 5 steps sideways (opposite direction from the first sideways set)

Sport

3 Rounds For Time:
10 Thrusters, 135#/95#
10 Burpees, touch target 6-8" outside max reach

 

Endurance

Row 6x500m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

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