Warm Up
6 min AMRAP
- 2 wall walks
- 5 tempo push-ups
- 6 hang DB snatches
- 8 box step overs
Skill (15-20min)
- Handstand work
- kipping practice (muscle-ups, CTB, pull-ups, TTB)
- double under practice
- rope climb practice
Conditioning
Chipper for Time
- 60ft handstand walk (120ft bear crawl)
- 50 SA hang DB snatches @ 50/35 (25 each arm)
- 40 HR push-ups
- 30 TTB
- 20 box step overs @ 50/35 @ 24in/20in (full hip extension at top)
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =