image.jpg

 

20 Minutes, Work To A Heavy:

Bench Press/Floor Press, 3 reps

 

--then-- 

 

12 Minute AMRAP:

5 Pullups

40 m Run

5 Toes 2 Bar

40 m Run

5 Pushups

40m Run

--then--

Finisher:

50 Double Unders 

 

 

Level 1

Banded or Jumping Pullups, no ring rows. 

Knees as high as possible OR Bar hang

Pushups to an object

100 single unders 

Level 2 

As Rx'd

Level 3 

Strict Pullups

Strict Handstand Pushups, 45's and an abmat. 

 

Comp HW: 

1) 5x3 Snatch Grip Deadlift @ 100- 110%

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