A. Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers (each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
B. Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C. Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
A. Every minute, on the minute, for 12 minutes:
Minute 1: Kipping Handstand Push-Up x 12-14 reps (working on movement efficiency – make these as effortless as possible)
Minute 2: Alternating Pistols x 16 reps (8 each leg)
Minute 3: Toes-to-Bar x 10-12 reps
B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C. Three rounds for time of:
20/15 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
D. Four sets of:
45 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Strict Pronated-Grip Pull-Ups
Rest 60 seconds
45 seconds of Strict Stationary Dips
Rest 60 seconds
Optional Additional Conditioning Work Twenty sets of:
Row 250 meters @ 2000 meter PR pace – 2 seconds.
Rest 30 seconds