2020 | WEEK27 | DAY 4

Thursday

Warmup flow: https://youtu.be/g_09icA11e4

Skill

A) Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats

B) Pistols – Try out these different variations (VIDEO)

Power

Front squat 5/3/1 progression - cycle 3

5 reps @ 52,5kg / 5 reps @ 65kg / 2x5 reps @ 80kg

Metcon

4 Rounds, each for time 400m Run 18 DB Thrusters 80m DB Farmer’s walk

@ 3:40 / 3:10 / 3:15 / 3:52

Finisher

Handstand circuit – 2 rounds of: 5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO) 10 to 20-second froggy or tuck handstand (Chest facing the wall – VIDEO) 15 prone PPT pulses & hold (VIDEO) 20 Handstand shoulder taps (back facing the wall)

Rest 1 minutesbetween rounds