A.
Dynamic Stretches
B.
6 Minute AMRAP (As Many Rounds As Possible)
6 pull ups
8 hand release push ups
C.
4 Minute AMRAP (As Many Rounds As Possible)
5 pull ups
7 hand release push ups
D.
2 Minute AMRAP (As Many Rounds As Possible)
4 pull ups
6 hand release push ups
E.
5 Rounds for Time
200m run
15 push press (95/135 RX)
F.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push