Friday

Strength:  Straight Leg Deadlift (5 based of 1 Rep Max Deadlift)
Set 1 10x @ 40%
Set 2 8x @ 45%
Set 3 6 @ 50%
Set 4 4 @ 55%
Set 5 2 @ 60%

Skill:  Handstand/Walk on Hands
Beginners: Box Walks (Pike Walk around box) 1x each direction for 3 sets or Walk Walks
Intermediate: Handstand Shoulder taps (3 x 10) or Horizontal walk along wall (3 sets walk along wall)
RX: Partner Walks – One partner assists allowing the athlete to keep progressing forward without falling
Advanced: Plate walks over 45lb plate (3 plates 3x)  and for distance (down and back = 1) 3x
Metcon:

MEDBALL SABOTAGE
3 Rounds for Time:
400m Med Ball Run 30/20 (Rx+), 20/14 (Rx)
10 GHD Med Ball Sit Ups
12 Overhead Med Ball Walking Lunges

**Med ball can not touch the ground at anytime during the work out or there is a 5 burpee penalty

**ANYTHING GOES…FEEL FREE TO SABOTAGE YOUR PALS BUT BEWARE OF PAYBACK!

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