2 rounds easy:
5 prisoner air Kang squats, 3030
:10-:20 handstand hold or 1 slow wall walk
20 single-unders
Every :60 for 18:00 (6 sets of each):
1st: 9 DB power cleans
2nd: 6-12 hand-release push-ups OR 6-9 handstand push-ups (any variation strict and/or kipping)
3rd: 36 double-unders w/:30 cap
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Every :60 for 12:00 (4 sets of each):
1st: 5 strict pull-ups
2nd: 5 L-arm single-arm DB shoulder press or L-arm DB bench press, 5010
3rd: 5 R-arm single-arm DB shoulder press or R-arm DB bench press, 5010
*perform shoulder presses if you did push-ups for the first part, perform bench presses if you did handstand push-ups
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5:00-10:00 mobility work – coach-led
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