###### Metcon

3 RFT

Row 500 meters

9 Thrusters (115/85)

###### Skills

Handstand work or skill of choice

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It's where small group personal training meets functional fitness

3 RFT

Row 500 meters

9 Thrusters (115/85)

Handstand work or skill of choice

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Metcon 9:54

115# thruster rnd 1, rnd 2-3 95#

Run

Skills:

Handstand PU and double unders

Retcon 9:42

95# / Row

Metcon 10:01 90# w Row

Handstands for time and ran loop

Metcon – 8:12 – 85#/bike

Skill – worked on handstands off the wall – still have a hard time not flipping all the way over

12:48

400m run

Thrusters 85/75×2

Skills: handstand shoulders touches: 5 each side

Sit-ups: 70 as 30/20/20

Ran the loop x2

Metcon – 9:10 rx

Skill: Handstand push-ups – kipped – got two in a row

7:58 rx

3RFT-8:44

0.5 bike

9 FS #85

Metcon- 7:40 rx row

Work on handstand holds off of the wall

Metcon

8:35 /95#

HSPU work on kipping

Finally got 1 kipping. Thanks for the help Wilks!

Metcon: 7:47 – 115# thrusters unbroken

Extra: 4 x 30 sec handstand holds facing wall.

Metcon – 6:41 rx row

12 min Emom

3 hspu

100 situps

Lots of bench press

Metcon 10:18

All slow hit runs. 115# thruster

Worked on hspu

*hot

Metcon: Run 400 row 500 row 500

#95 Thrusters unbroken

10:28

HSPU’s with ab mat below head

Got 3 once

The rest were singles

Worked on PU’s with band

7:38

Rxd

Unbroken ring HSPU work

5/6/5

5×10 115# narrow stance hi-bar back squats

Ehhehm(clearing throat)….42!/5’9/175ish

Metcon: 3RFT @ 9:43

500 m row/ 9 Thrusters 45# (I soooo need to work on FS form so I can go heavier)

Skills: tripod work/headstands

7:15 Rx’d. Gotta get faster on the row

8:16rx

Metcon: 10:29 w/all runs & 85#

Skill work on HSPU & HS walks

Either 8:55 or 9:55, but think it was 8:55

Runs

80# thrusters: unbroken, 5/4, 5/4

10:43

65#

400 meter Runs

Felt like a slug