- 20 Double Unders
- 6 Handstand Push Ups
The handstand push ups must be unbroken. Either scale the number back or choose an easier progression.
- 12/8 Calorie Bike or Row
- 15 Chest to Bar Pull Ups
These are hard sprints. The pull ups must be unbroken. Either scale the number back (to no less than 10) or choose an easier progression.
With a continuously running clock, working in teams of 3, from 0:00-8:00:
- Bike or Row as many calories as possible (opwaat)
- Establish a 3 rep max push press from the ground (1 barbell per team)
From 24:00-32:00, complete as many rounds as possible:
- 15 Synchro Air Squats
- 15 Synchro Sit Ups
- 3 Power Clean Relay (205/135)
Stay light and focus on the tempo and technique. We are preparing for big sets of touch and go deadlifts that may come up in the open.
Complete as many rounds as possible in 4:00:
- 10 Double Kettlebell Deadlifts (70/53)
- 10 Box Jumps (24/20)
- 3 Muscle Ups
*Scale muscle ups to 10 chest to bar pull ups or any other pull up variation.*