Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

Weightlifting

Every 90 Seconds for 16 minutes, 4 sets of:

Station 1 – Toes to Bar (Strict or Kipping)
Station 2 – Rope Climbs (Legless = RX+)
Station 3 – Handstand Push Ups (Strict or Kipping)
Station 4 – Rest

Today’s goal is to work on these three skill movements for 16 minutes. Focus is on improving on and practicing to perfect form, mechanics, and strength.