Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
21 Pull ups
15 KB STOH 2×28/20kg
9 Squat cleans 75/50kg
15 Pull ups
12 KB STOH 2×28/20kg
6 Squat cleans 75/50kg
9 Pull ups
9 KB STOH 2×28/20kg
3 Squat cleans 75/50kg