A: Warm Up
3 sets
10 Dumbbell Strict Press
10 PVC pipe passthroughs
10 GHD hip extensions or Reverse Hyper
B: Gymnastics
Strict Handstand Push Ups 3×60% of max reps
Use same standard from retest 7/11. (push ups, negatives, full ROM, deficit)
C: Met Con
8 minute AMRAP
5 Front Squats 165/105
200 Meter Run or 250 Meter Row
