Midline
Pick your poison: Choose 1 of the following
For time:
50 Strict Toes-to-bar
50 Strict Knees-to-chest
50 Candlesticks
50 Abmat sit-ups

Conditioning
“Kelen Helly”
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

Extra Work
Midline
Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

* Minimize rest between unbroken sets, and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain