Warm Up:
Against a 2 Minute Clock:
12/10 Calorie Air Bike/
15 Burpees
@85% Somewhat Hard Pace; Rest 3 Minutes
+
2 RFQ of:
5 Scap Pull Up @2121/
3 Active Kipping Swing @1010/
3 Kipping Pull Up @20X1/
3 Each Alternating Hanging Hip Tap @10X1/
1 WallWalk @Controlled/
10 Each Alternating Wall Facing Handstand Hip Taps @11X1/
1 Handstand Negative @ 5 Seconds Down
@ Easy pace adhering to tempos above
7 Minute Cap-
Lift:
CGBP (close grip bench press) (12@65/75 + 10@80-85 + 8@85-105%)
**Ensure that you have a spotter at all times
Superset with D2
D2: Pendlay Row (12/12@65-75% + 10/10@85-100%)
+
B: Strict Pull-ups (3 X 60% + 1 X 50%)
+
C: Handstand Push-ups (3 X 60% + 1 X 50%)
**Strict
Accessory:
3 RFQ of:
8 Each K.B. Bottoms Up Half Kneeling Press @2112/
8 Each Half Kneeling Windmill @3111/
12 Each Alternating Gorilla Row @21X3/
6 Each K.B. Half Get Up @21X1
