Metcon (No Measure)
Iso Reverse Fly x10
Sword Drill x15
Sot Press x10
2 Rounds
Hang Snatch (Perform 1 Set Every 2 minutes)
S1 @ 60% x2
S2 @ 65% x2
S3 @ 70% x2
S4 @ 75% x2
S5-6@ 80% x2
1000m Row (Time)
Max Effort 1000m Row
Warm-up
Light row 250m
x10 hand release Push-ups
x10 Kip Swings
x5 Jump squats
Medium row 250m
x10 Deficit Pike Push-ups
x10 Pull-ups/Jumping Pull-ups
x5 Jump Squats
Hard r0w
x10 Pike Push-ups
x10 Chest to Bar/Jumping Chest to Bar
x5 Jump sSquats
Handstand Push-ups (Find a 3 rep deficit)
10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.
Those without HSPU:
3×8 Deficit Pike Push-ups
followed by
3×10 Push-ups
Metcon (AMRAP – Rounds and Reps)
Row 300/250m
x5 HSPU
x10 Pull-ups/Chest 2 Bar
x15 Air Squats
amrap 20
Every 50m on the rower is coulded as a rep
Shoulder Press (5-5-5-5-5+)
Metcon (Time)
15-12-9
SDLHP
Chest to Bars