SKILLS - ROW/HSPU (Courtesy of Harry Palley)
A. Every 90s x 6 Rounds:
18/14 Calorie Row
Max Kipping HSPU
lowest round counts as the score
STAMINA SQUAT
B. Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 66% of our best Front Squat, for *both* movements.
CONTITIONING
C. Part #1 In a 5:00 Window... 100 Double-Under Buy-In, followed by AMRAP:
12 Overhead Squats (115/80) 4 Burpee Box Jump Overs (24/20)
Rest 5:00
Part #2 In a 5:00 Window... 100 Double-Under Buy-In, followed by AMRAP:
8 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24/20)
Rest 5:00
Part #3 In a 5:00 Window... 100 Double-Under Buy-In, followed by AMRAP
4 Overhead Squats (155/105) 4 Burpee Box Jump Overs (24/20)
ACCESSORY
D1. Dumbell Loaded Split Squat
20x1 6-8 rep/Leg x 3 set - 1’ rest
D2. Strict ring Pullup
21x1 4-6 rep x 3 set - 1’ rest
D3. Single Arm cross body Romanian Dead
2011 6-8 rep/Leg x 3 set - 15’’ rest
D4. Single arm DB Press
2011 6-8 rep/Arm x 3 set - 15’’ rest