20 Minutes, Work To A Heavy:

Bench Press/Floor Press, 3 reps




12 Minute AMRAP:

5 Pullups

40 m Run

5 Toes 2 Bar

40 m Run

5 Pushups

40m Run



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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