August 22, 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

RX+ execute reps at 4 inch deficit for men/ 2 inch deficit for women

Scoring: Not Scored

C. Push Jerk + Split Jerk 3-3-2-1-1-1-1-1
Every 2 minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerks

1. Set 1 – 3 complexes @ 50%
2. Set 2 – 3 complexes @ 60%
3. Set 3 – 2 complexes @ 70%
4. Set 4 – 1 complex @ 80%
5. Set 5 – 1 complex @ 85%
6. Set 6 – 1 complex @ 90%
7. Set 7 – 1 complex @ 95%
8. Set 8 – 1 complex @ 95+%

D. 21-15-9 Pull-Ups, Overhead Squats, and Farmers Walks
​21-15-9 Reps for Time:

1. Pull-Up
2. Overhead Squat @ 95/65 lbs
3. Farmers Walk 120 meters @ 28/20 kg