Warm Up: (5 minutes)
15 Strict Pull Ups
Then max rep situps
Stretch shoulders on the floor and hamstrings.
8 Minute AMRAP:
5 Strict Handstand Pushups
REST 30 Seconds
change the strict HSPU to kipping, lower the number to something that can be done unbroken each set. if you can’t do HSPU practice 2 negatives or 3 kick ups to handstand hold.
3 Rounds (15 minute cap)
5 Power Snatch 70/50kg
10 Bar Muscle Ups
15/12 Calorie Ski/Row/Bike
This piece is about how little you are willing to rest between sets. If you continuously step away from the Barbell or stand around before getting back to the MU, extra time will be lost. Scale bar muscle up number to allow each round of muscle ups to be complete in 2 sets or less. Scale bar muscle ups to chest to bars, pull-ups, or jumping pull-ups (15 reps).
Extras: Please choose 1 based on perceived weakness
AMRAP 4:00 x 3
20 Double Dumbbell Ground to Overhead 22.5’s/15’s
20/16 Calories on C2 Bike
Max Pegboard Climbs in remaining time
Getting 2 or more Pegboard Climbs every round is a job well done. That may become more difficult than you think.
Ski 1000m/850m x 4
Hold 2k PR Pace
Your goal should be to finish each ski within a couple seconds of each other. You are developing the ability to pace based on feel.
Deadball Squats 150lb/40kg
Bent Over Barbell Row
These Squats should be very challenging. Your squatting positions with the Deadball is as important as your ability to brace, they go hand in hand. All three sets of Rows should be unbroken.