0447

A. Handstands

• 5 x :30 handstand holds, :10 rest!

• 10x:10 hollow rocks

B. Bench Press / DB strict Press

Alternating EMOM 16 min

• 10 bench Press

• 10 DB Press

Athlete selects weight

C. MetCon

3 rounds

400 m run

10 hang cleans 115/75

10 burpees (bar facing if possible)