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Warm-up
2 Steady Rounds
25/15 Calories on Assault Bike or Rower
8 Handstand Push Up “Negatives” or Push-up Negatives (Control decent, kip or press back to top)
15 Pause Goblet Squats

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
*LITE = Use DBs

-Then-

Deficit Push Ups 4″
3×12
Control eccentric, speed on concentric
*LITE = HR Push-ups

Metcon:
RX
AMRAP 10 Minutes
5 CTB Pull-ups
7 Handstand Push-Ups
9 Power Snatches 95/65lbs (RX+ 115/85)

SCALED = Regular or Assisted Pull-ups - Deficit Push-ups -  (95/65)
LITE =
Ring Rows - HR Push-ups - DB Power Snatches

Sidework (choose one):
A.
Sprint 20/15 Calories on Bike or Ski x 8
Rest 3:00

B.
4 Rounds:
10 Ring Muscle Ups
Rest 2:00
*More Options:
Bar OR Ring Muscle Ups
15 Dips instead of 10 Ring Muscle Ups

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