This CFG crew kicked off the summer of events with the 18hrs of Fruita mountain bike race!

Strength
3 rounds
Bulgarian Split Squat (8-12 reps per leg)
Rest :30
Strict Handstand Push-Up (Max reps)

Track largest single set of HSPU. In comments, track reps for additional sets.
If athlete cannot perform strict, kipping is allowed.
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes

Conditioning
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
For single-unders, complete 2x reps. On sit-ups, shoulder blades should touch floor, and shoulders should be at least over hips at the top of the rep. Full ROM! This workout is meant to be fast!