A. Parallette Handstand Push-up Negative – 5×3-5 @41A1 (add deficit if able); Rest 2-3 minutes
B1. Ring Dip – 4×6-8 (weighted if able); Rest 1 minute
B2. Ring Tuck Negative – 4×4-6 @30A1; Rest 2 minutes
*Aim for more control, more load or volume than last week
+
5 minutes @85%
10 KBS (53/35)
10 Box Jump (step down) (24/20)
+
(straight into)
+
12 minute EMOM
1 – 12/9 Calorie Assault Bike
2 – 25-50′ Handstand Walk
+
(straight into)
+
5 minutes @85%
15 Jumping Squats
10 Kipping Pull-ups (no butterfly)
