November 28, 2017

A. 2 minute AMRAP of Handstand Push-Ups
As Many Reps as possible in 2 minutes:

1. Max Handstand Push-Ups

Coach's Notes:
Scaled is Box or Pike Push Ups
rest 2 minutes

B. 1 minute AMRAP of Handstand Push-Ups
As Many Reps as possible in 60 seconds:

1. Max Handstand Push-Ups

Coach's Notes:
Scaled is Box or Pike Push Ups
rest 1 minute

C. 2 minute AMRAP of Handstand Push-Ups
As Many Reps as possible in 2 minutes:

1. Max Handstand Push-Ups

Coach's Notes:
Scaled is Box or Pike Push Ups
REMEMBER your final score across all three blocks as that will be a basis for future percentages on max gymnastic movements.

D. 2 Push Jerks + 1 Split Jerk 8 x 1
Every 90 seconds, for 12 minutes (8 sets):
2 Push Jerks + 1 Split Jerk @ 70-75%

E. For Time: Rowing, Pull-Ups, Wall Ball Shots, and more
​For Time:

1. 50 Calories of Rowing
2. 40 Pull-Ups
3. 30 Wall Ball Shots @ 20/14 lbs
4. 20 V-Ups
5. 10 Burpee Box Jump-Overs 24/20 inches

Time Cap: 15 minutes