General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to an 8RM; then perform 3×8 @90% of today’s weight

C. pHSPU – 5×4-5 @51X1 (slow eccentric working on efficient kipping)

D. Every 2 minutes for 30 minutes (5 sets)
1- Strict HSPU @80% of last weeks biggest set
2- Strict Ring Dips @80% of last weeks biggest set
3- Strict C2B Pull-Ups @80% of last weeks biggest set


10 minute AMRAP
10m Handstand Walk
5 Power Cleans @185/135-lbs
10m Handstand Walk
5 Front Squats @185/135-lbs

Rest 5 mins

For Time:
250m Row @500m Row PR Pace

Rest 5 minutes

10 minute AMRAP
5 Burpee Bar Muscle Ups
10 Thrusters @135/95-lbs
5 Burpee Ring Muscle Ups
15 Wallball @20/14-lbs

Rest 5 minutes

For Time:
500m Row For Time

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