ALL: Push Press (4×4; Same weight as last week’s 5×6)

ALL: Metcon (Time)
5 Rounds for Total Time:
15 Kettlebell Swings, 24kg/16kg
Sprint 100m
Rest 2:00
Each round should be an absolute max effort.

EXTRA: Metcon (AMRAP – Reps)
EMOM 12, alternating:
a) 4-6 Strict Handstand Pushups
b) 4-6 Strict Toes-to-Bar

HSPU: These should be done with a relatively narrow hand placement, and the athlete should focus on maintaining a strong hollow throughout the range of motion. The best substitution for this is the pike pushup, with the feet on a box and the athlete’s torso vertical. If this is not possible, do perfect, close grip pushups instead.

Toes-to-Bar: Controlled in both directions. The rep is counted once the athlete returns to a hollow hang, not when they make contact with the pullup bar. Substitute strict hanging leg raises with the same standard if strict TTB cannot be completed.

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