Fitness
A. Handstand instruction- 5 minutes
then…
Handstand hold/Freestanding hold
4×20-30s

B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s

C. For time:
21-15-9
Power snatch, tough
Bar facing burpees
Kipping knees to elbows

Performance
A. Handstand instruction- 5 minutes
then…
Handstand hold/Freestanding hold
4×20-30s

B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s

C. For times:
21-15-9
Power snatch (75/55)
Bar facing burpees
Toes-to-bar