September 11, 2018

A.Skill work : Handstand push ups
1) The open standards 2) strict Handstand push up on the wall or on the box 3) kipping Handstand push on the wall
Time Cap: 10 minutes

Running clock for B,C and D

B.Every 90 seconds, for 7:30 (5 sets):
2 Shoulder Presses@ 90-95%
From the rack
Same weight as B

C.Every 90 seconds, for 7:30 (5 sets):
4 Push Presses
From the rack

Same weight as B
D.Every 90 seconds, for 7:30 (5 sets):
6 Power Jerks
From the rack

E.As Many Rounds and Reps as possible in 12 minutes:

1. Run240 meters
2. 15 Burpees
3. 20 Alternating Pistols

Scaling option for the pistol is 40 air squats