Joel working on deficit handstand push ups.Strength:
Muscle up 4×5-10reps
Dish hold 4x30sec on/off
Handstand push up 3xmax with 5 sec hold at the top of each rep
Met Con:
8 min AMRAP
3 ring dips
3 clean 60/40kg
6 ring dips
6 cleans
9,9,12,12…etc….