Friday 4/12

Warm up:
3 rounds of:
2 wall walks to 0:10 wall facing handstand hold
40 second overhead KB static hold
30 second hollow body hold

A. 3 sets of max strict HSPU, rest as needed

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

”Masters
A.
Same, with 5 inch elevation

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU with 5” deficit
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

Thursday 4/11

Warm up:
3 rounds of:
2 wall walks to 0:10 wall facing handstand hold
40 second overhead KB static hold
30 second hollow body hold

A. 3 sets of max strict HSPU, rest as needed

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

”Masters
A.
Same, with 5 inch elevation

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU with 5” deficit
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

Wednesday 4/10

A.
1 RM Snatch

B.
3 ROUNDS FOR TIME: (14min Cap)
400m Run
12 KBS (70/44)
9 Burpee Box Jump Overs
6 Squat Cleans (185/135)

Masters
A.
Same

B.
3 ROUNDS FOR TIME: (14min Cap)
400m Run
12 KBS (53/35)
9 Burpee Box Jump Overs
6 Squat Cleans (115/85)

Tuesday 4/9

Warm up:
3 Rounds of:
10x Banded Lat Pull Downs
10x Banded Pull Aparts
5x Ring Rows or 3x Strict Pull ups

A. 10 minutes to find max weighted strict pull up

B.
For time:
5-4-3-2-1 Rope Climbs
10m handstand walk between each set *must be in 5 foot increments to count*

Masters
A.
Same

B.
For time:
10-8-6-4-2 rope lay downs
10m lateral wall walk OR 3 pike walk around box