August 15, 2017

A. Warm Up
400 meter run followed by mobility,

3 rounds of
10 Scap Pull Ups
10 Scap Push Ups
10 Cat Cow
10 Launch to Handstand (against a wall or freestanding)
50' KB O/H carry

Scoring: Not Scored

B. Handstand Push Up EMOM
Handstand Push Up EMOM
Perform handstand push ups Every Minute on the Minute for 12 minutes:

minute 1- 50% of your max reps HSPU
minute 2- 40% of your max reps HSPU
minute 3- 40% of your max reps HSPU
minute 4- rest and repeat

for example: max reps = 20. you would do 10/8/8/ rest

Scoring: Not Scored

C. Push Jerk 3-3-3-3
Every 2 minutes, for 8 minutes (4 sets):
3 Push Jerks
Loads per set (by %): 50, 60, 70, 80
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​D. For Time: Pull-Ups, Push-Ups, Sit-Ups, and Air Squats
Angie
For Time:
In teams of 2

1. 100 Pull-Ups
2. 100 Push-Ups
3. 100 Sit-Ups
4. 100 Air Squats

Coach's Notes:
Time cap is 20 minutes! PACE!!! Break your sets very early! sets of 5 would be best