friday

Strength 

On a 7:00 clock:
Build to a heavy 4-rep front-rack lunge

Metcon

6 rounds for time:
5 hang power cleans (105/155 lb)
10 front-rack lunges

into...
On a 4:00 clock for reps:
Handstand walk

Intended stimulus:

• Finish the 6 rounds in under 10:00.
• Begin the handstand walks immediately after the end of the workout.
• Find higher intensity with moderately heavy loads.
• Practice high skill, full-body gymnastics under fatigue.