WARM UP
"AMRAP 6"
-2 Wall Walks
-5 BB Ab Rollouts
-2 Inchworms
-30 sec Row
GYMNASTICS/SKILL
"20 MIN Block"
-HS Hold/HSPU Practice
...or...
-Work to a MAX Deficit HSPU
CONDITIONING
Partner Workout
"AMRAP 16"
-50ft HS Walk
-50 GHD Sit-Ups
-50 HSPU
-50/40 Cal Row
(*Split Reps However You Want! Try to split evenly if possible)
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 =