Push jerks

8 x every 90 seconds
– 4 push jerks

Advanced can practice doing touch and go's.

CFEG: Core & Handstand 2909

Core, 2Rounds:
a) 10 + 10 Single leg raise
b) 20m Slide drag
c) 10 + 10 + 10 sides
d) 5 Dragon flags

Handstand:
Do two rounds of:
a) 5 x Kick to HS
b) 5 x HS Shrugs
c) 10 x wall taps

Then, rotate
d) 10 x HSH taps for speed
e) 10 x BD over WB
f) Handstand walk practice

We all love box step-overs

5 Rounds for time:
– 10+10 single arm db push press 45/35lbs
– 10 double db box step-overs

CFEG: Bar-MU's and negative HSPU

4 Rounds of:
5 Strict Bar-MU
5 Negative HSPU