Medium; Jan. 30-Feb. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Handstand Hold

5 Arch to Front Lever Swings

3 Handstand Push-ups

6 Toes-to-bars

Run 200m

9 Push Presses (75/55)

20 Double Unders

Medium Conditioning

25 Handstand Push-ups

50 Toes-to-bars

Run 800m

75 Push Press (75/55)

150 Double Unders

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 reps in Butterfly Pull-up Progression

Even: 5 Clean Sots Presses @ 30% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching