18 Minutes strength + Skill Tri-set
Option 1: T-spine Reach through: 8 reps Frog hold: 20 seconds Pike HSPU negative: 3-5 reps (3 seconds negative each rep)
Option 2: T-spine Reach through 8 reps Crow stand: 20 seconds Pike HSPU negative + push out: 3-5 reps (3 seconds negative each rep)
Option 3: T-spine Reach through 8 reps Crow leg extensions: 20 seconds for each leg Strict HSPU: 5-7 reps REST 30 seconds between movements and 2:00 between rounds.
4 Rounds: 5 minutes work / 2 minutes rest
*Check-in each interval with: 3 Rounds 100m run 5 Kipping HSPU / DB Push press 22.5/15kg
In the remaining time AMRAP 30 Double unders 10 Burpee box jumps 24/20"