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Warm-up Drills
I. Run 800m
II. 8:00 AMRAP
10 x KB Swings (24/16kg)
50ft x Burpee Broad Jumps
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following sets/reps, resting as needed between efforts.
Handstand Push-ups 10-10-8-8-6-6

Notes: Deficit/Strict if possible. Competitors work in additional reps/finish with reps of kipping practice.

Post sets/reps to comments.

“Charles Fran-son II”
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
10 x C2B Pull-ups
Run 200m

Post times to comments.

Skill Development
30 x Pistols (R+L=1 rep)
50 x Toes-2-Bar or Knees-2-Elbows (Strict)

Samy Daghir

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