2 Rounds
8 -12 False Grip Kip (forward and back) or hang (build up to 60 sec)
Handstand Walk or hold up to 60 sec
8-12 GHD Sit Ups
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)
followed by…
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
D.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots
10 Ring Dips
