Skill
4 rounds of 1 minute on 30s off
toes to bar or v-ups

You’ll have a choice for skill work today of either toes to bar or v-ups. We’ll be on the same clock from Tuesday working to complete as many reps as possible during each minute. Whatever skill you go for make sure you focus on quality over quantity and take extra rest anytime you need it.

Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
21 push-ups or 12 strict hspu

You’ll have a choice for which pressing movement you choose for today but everyone will need a kettlebell. Each round will start with a 400 meter run and 21 kettlebell swings and then you can choose between either strict push ups or strict handstand push ups. If you are feeling ready for strict handstand push-ups make sure you can complete these reps either straight to the ground or with less than two ab mats. Your score at the end of twenty minutes will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, SHSPU
overachiever: 40/32 kg, deficit SHSPU 4.5/3″