Fitness
A. Headstand introduction-
10 minutes

B1. Split squat w/ KBs in front rack
8-10/leg, 2010 tempo, R90s
+
B2. Russian KB swing
8-10, Heavy, R90s

C. For time-
15-12-9
DB Thrusters, tough
Burpees
*10 Minute cap

Performance
A. Headstand introduction-
10 minutes

B1. Rear-foot elevated split squat W/ KB in front rack
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL-
3×8-10, 2010, R90s
*Slight increase if possible

C For time-
21-15-9
Thrusters (95/65)
Burpees over bar
*10 Minute cap