December 5, 2017

A. HSPU builder
Remember your Handstand push up/ box or pike HSPU number from last week:

Calculate your reps for this week.

EMOM for 14 minutes:
minute 1- 30% of that number
minute 2- 20%
minute 3- 20%
minute 4- 10%
minute 5- rest repeat until 14 minutes

for example - HSPU number is 20
min 1- 6reps
min 2- 4reps
min 3- 4reps
min 4- 2reps
min 5- rest 
Scoring: Reps (higher is better)

B. 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%

C. Rounds for Reps of Wall Ball Shots, Box Jumps, and Rowing
​For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:

1. Wall Ball Shots @ 30/20 lbs
2. Box Jump 24/20 inches
3. Calories of Rowing

Rest 1 minute between each round