08/18/2020
Handstand Push-ups (8 min x skill work)
Do some deficit and strict work if you’re already proficient
Metcon (Time)
For Time (10 min Cap)
12 HSPU
12 Clean @ 135/95
15 HSPU
9 Clean @ 185/135
18 HSPU
6 Clean @ 225/155
21 HSPU
3 Clean @ 255/175
12 HSPU
12 Clean @ 135/95
15 HSPU
9 Clean @ 185/135
18 HSPU
6 Clean @ 225/155
21 HSPU
3 Clean @ 255/175
Obviously, you can scale cleans. 😉
HSPU scale to DB Strict Press, but needs to be very difficult.
Leftover reps are counted as extra seconds past 10:00
HSPU scale to DB Strict Press, but needs to be very difficult.
Leftover reps are counted as extra seconds past 10:00
Metcon
Accessory Strength:
A)
10->1
Bench Press
Ring Pull Up
A)
10->1
Bench Press
Ring Pull Up
B)
4 Rounds x
8-12 Ring Dips
12-15 DB Upright Row
15-20 Banded Reverse Flyes
Metcon
Accessory Conditioning:
A)
12 min x
5 Strict Pull Ups
10 Push Ups
15 AbMat Sit Ups
A)
12 min x
5 Strict Pull Ups
10 Push Ups
15 AbMat Sit Ups
B)
12 min x
Run 100m w Med Ball Overhead
15 KB high Pull
30 heavy jump rope singles
Metcon (Time)
Accessory Competitor:
7 Rounds x
15 Cal Assault Bike
9 Squat Clean – 115
6 Ring Muscle Up
Rest
7 Rounds x
15 Cal Assault Bike
9 Squat Clean – 115
6 Ring Muscle Up
Rest
Rest 1:1 to the closest 30sec mark
