Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
AMRAP 8 Minutes:
12 Calorie Row or Bike
8 Burpees
4 Handstand Push-ups
(scale to 8 HR push-ups in place of HSPU as needed)
MetCon
RX
3 Rounds For Time:
70 Air Squats
7/5 Muscle-ups
(RX+ 100 air squats/10 mu's)
SCALED
3 Rounds For Time:
70 Air Squats
14 Ring Dips
LITE
AMRAP 12 Minutes:
30 Air Squats
15 Seated Dips
-then-
AMRAP 8 Minutes
10 HR Push-ups
100m Run
Strength
Split Jerk 5×3 @60-90%
(perfect reps only)
Competition Side Work
For Time:
1-2-3-4-5-6-5-4-3-2-1
UB Strict Handstand Push-ups
(RX+ 1-2-3-4-5-6-7-6-5-4-3-2-1 reps)
