Pull-up and Handstand Push-up Technique
Work on kipping for Pull-ups and HSPU
2 Rounds for time
20 Thrusters (95/65)
20 Pull-ups
20 Wall-Balls
20 Handstand Push-ups
Accessory Work
5 Rounds
10 Barbell Weighted Sit-ups (feet anchored)
10 Strict Toes to bar
Back Squat 1×1
Back Squat up to an easy single above your working weight for the WOD
Running and Back Squats
400m Run
21 Back Squats
400m Run
15 Back Squats
400m Run
9 Back Squats
400m Run
RX : 225/155
L1 : 205/140
L2 : 185/130
L3 : 165/115
Push Press For Time 20 Push Press (135/95) 20 Push Press (155/105) 20 Push Press (185/135) -Bar must come from the floor -Rest 1 minute in between weights -Rest 2 minutes after last set of 20 Hang Power Cleans For Time 20 Hang Power Clean (155/105) 20 Hang Power Clean (185/135) 20 Hang Power Clean…
Bench Press Myo Reps 20 Reps @ 50% 1RM (or around 20RM) Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps *Partners Warm-up together and then go one at a time* 12 Minute AMRAP 1 Legless Rope Climb 1…
For Time
10-8-6-4-2
Squat Cleans (165/115)
100-80-60-40-20
Double-unders
Squat Clean 1×1
Squat Clean for load:
#1: 1 rep
