Main – Specialty
A: Metcon (No Measure)
5×5 Strict HS Push-Ups (Vary the depths based on level).
Scaled: Perform the same off box.
B: Metcon (No Measure)
3×10 Second L-Hold On Paralettes/Matador
C: Metcon (AMRAP – Reps)
3x ME Floor Slides (Back and Forth)
-Must be done with socks on a platform piece. Plank with your hands at the top of the platform (off on the rubber mat). Pull your feet toward your hands maintaining a hollow body and elevating your hips to the ceiling. Then lower yourself back to a plank under control.
D: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
4 strict HSPU *rx+ = do them freestanding!
6 strict knees to elbows (get knees to elbows, not armpit)
80ft handstand walk
Scale: 8 minute AMRAP of
4 strict HSPU (off box)
6 strict knees to elbows (can do laying on floor holding pole)
8 plate walks