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
