Prep

Equipment Required: Light band, light KB 

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch 

– 10 Thoracic Rotations each

2) ARMAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 10 KB Push Press total

A.

Push Jerk

10 x 2 reps

OT1M 

– work on technique or build to 80% of 1RM

– Goal: Exceed top weight from last week by 5%.

B.

4 Rounds Of:

10/6 Strict Pull-ups

10/6 Handstand Push-ups (any style)

400 Meter Run

Rest 90s

TIME CAP = 18:00

– Goal: Challenging pace. The 90s rest is just enough to catch your breath, but not enough for full recovery. 

– Scale Strict Pull ups to Assisted Ring Pull-ups

– Scale HSPU to Box Handstand Push-ups or Incline Push-ups

C.

Banded Pushdowns

4 x 25. Rest 60s.