Strength

3 Rounds
5 Tempo Dumbbell Goblet Squats (55×3)
5 Tempo Good Mornings (55×3)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

“Quarter Finals Test 1 Sort Of”

3 Rounds
10 Strict Handstand Push Ups (Fx: Kipping)
5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders

Rest 1:00

3 Rounds
10 Kipping Handstand Push Ups (Fx: 5)
5 Each Arm Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders

Time Cap 13:00