Warm Up:
Against a 2 Minute Clock:
18/20 Calorie Row (8/5)/
Max Burpees Over Rower in time remaining
+++
3 RFQ of:
5 Kipping Swing
5 Scap Pull Up
5 Each Hanging Hip Tap
1 Strict Pull Up @51X3
1 Kick Up To Handstand Negative @5 Seconds Down
1 Kipping HSPU
10 Each Alternating Plank Shoulder Taps
5 Kipping Swing
5 Scap Pull Up
5 Each Hanging Hip Tap
1 Strict Pull Up @51X3
1 Kick Up To Handstand Negative @5 Seconds Down
1 Kipping HSPU
10 Each Alternating Plank Shoulder Taps
7 Minute Cap-
Lift:
B: Strict Pull-ups (3 X 50% + 2X 40%)
+
C: Handstand Push-ups (3 X 50% + 2X 40%)
**Strict
+
+
D1: CGBP (close grip bench press) (10 @65/75/80/85-95%)
Goal is to hit 8Rm for 10 Reps
Superset with D2
Superset with D2
D2: Pendlay Row (10@65/75/85/90-100%)
Goal is to hit your 8Rm for 10 on your last set
Superset with D1
3 RFQ:
8 Each K.B. Bottoms Half Kneeling Press @2112/
8 Each Half Kneeling Windmill @3111/
12 Each Single Arm Plank Row @21X3/
6 Each K.B. Half Get Up @21X1
8 Each Half Kneeling Windmill @3111/
12 Each Single Arm Plank Row @21X3/
6 Each K.B. Half Get Up @21X1
*= Complete as much as possible in time remaining.
