Strength
3 Rounds
L sit variation x :10-:30
Ring Row x 8-10
Snatch Grip Straight Arm Bent Row x 10-15 at a 21X1 tempo
Notes
The L Sit can be performed from the parallettes, between two boxes, between two benches, or with your hands on the floor. Having your hands on the floor is the hardest variation and should only be attempted once you can do the full L-sit for extended holds from the parallettes or other elevated surfaces.
L sit holds can be modified by tucking one or both knees.
If you find this movement particularly challenging you may perform it on the parallettes with both knees tucked and [feet touching the ground. As this becomes less difficult you can start lifting each foot off of the ground for a few seconds without sacrificing your support position. You can then likely progress to the tuck hold shown before.
Pick a variation that allows you to get between :10:-30 seconds. Once you can hold a variation for :30 try to make proceed to a harder variation by either untucking the leg(s) or by going with hands on the floor.
**For the upper body work:**
Pick a ring row variation that makes for a challenging 8 to 10 reps. Elevated your feet and add weight if you have to.
Your straight arm bent over rows should be performed with a weight that allows you to achieve the prescribed rep range without cheating the movement by bringing your torso into a more vertical position. The 21X1 tempo means you will sweep the bar into the hip, hold for one second, then take 2 seconds to control the swing back away from the hip.
Conditioning
For time
60 KB swings
50 burpees
40 pull ups
30 V-ups
20 push ups
10 devil press
16 minute cap
Notes
The metcon today is a chipper of kettlebell swings, burpees, pull ups, V-ups, push ups, and devil press. Your score is the time it takes to complete the chipper or the reps completed at the 16 minute cap.
Kettlebell swings should be done with a light moderate weight that allows you to complete 60 reps in 1-3 sets.
Burpees should be done at a pace of at least 12/minute. If this sounds overly ambitious, consider lowering the reps to 40-45.
Try to complete the pull ups in no more than 5-6 sets. You may lower the reps to 30-35. You may also substitute jumping pull ups, banded pull ups, or ring rows.
Your V-ups should be done in 3-4 sets. You may substitute single leg V-ups, tuck ups, or sit ups.
Push ups should take no more than 4 sets. Elevate your push ups as necessary to maintain good positions.
Choose a moderate weight for the devil press. You should be able to move through these unbroken.