A. Dynamic Stretches
B. (As many rounds as possible in 4 minutes)
10 v-ups
20 second hollow hold
C. (For time)
(3 rounds)
15 pull ups
200m run
-Rest 3 minutes-
(3 rounds)
12 chest to bar pull ups
200m run
-Rest 3 minutes-
(3 rounds)
9 bar muscle ups
200m run
D. (For quality)
100 handstand shoulder taps
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan