Friday 6 July

A. Gymnastics
3 Rounds (12min cutoff)
0:30 Handstand Wall Hold
10 Alternating Bottoms-Up KB Presses
10 Handstand Negatives / Plank Negatives
–or–
EMOM 12
2 Strict HSPUs + 2 Kipping HSPUs

B. “The Golden Snitch”
E2:00 x 7 Rounds
5 Left Arm DB/KB Snatches (moderate load)
5 Right Arm DB/KB Snatches (moderate load)
200m Run

C.E. – Front Squat
On the Minute – 3 Front Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.