August 8, 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. Shoulder Press 5-3-2-1-1-1-1-1
Within 16 minutes: Shoulder Press

1. Set 1 – 5 reps @ 50%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 1 rep @ 80%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%
8. Set 8 – 1 rep @ 100+%

Rest as needed

C. Alternating Sets: Handstand Push-Up, Barbell Upright Row
3 sets of:

1. C1. Max Handstand Push-Ups
   Rest 2:30
2. C2. 10 Barbell Upright Rows
   
   Rest as needed

Rest 3 Minutes

D. For Time: Pull-Ups
​For Time:

1. 50 Pull-Ups

Time Cap: 10 minutes
Coach's Notes:
on 3,2,1 go! perform 5 burpees before executing as many pull ups as you can before the top of the next minute. Perform 5 burpees at the top of each minute until you finish 50 reps of Pull Ups