A. Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B. Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots
A. Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B. Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
For perfect positioning:
10 Wall Walk + Handstand Walk
B. Every 3 minutes, for 18 Minutes (6 sets) of:
Split Jerk x 1 rep
Build to today’s heavy single.
Followed by…
One set of:
Strict Press x Max Reps @ 75% of 1-RM
C. Complete as many rounds and reps as possible in 12 minutes of:
25 Calories of Assault Bike
16 Burpee Box Jump Overs (24″/20″)
6 Strict Handstand Push-Ups to 4″/2″ Deficit
D. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds (perform at max speed)
Optional Additional Conditioning Session
Row 5000 Meters @ 10 seconds slower than your 5k PR Pace