1. 5 Sets of:
Power Clean + 3 Push Press + 30sec Hold
2. 3min AMRAP
300m Row
7 Deficit Strict Handstand Push Ups (4"/2") /(Seated Dbl. DB Press)
-3min Rest-
3min AMRAP
250m Row
10/7 Strict Ring Dips (10 Dips, boxes or bench)
-3min Rest-
3min AMRAP
150m Row
10 Deficit Kipping HSPU (4"/2")/(Pike Push Up)
Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=1233040838
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 4rds For Time: 12 Box Jumps (24/20) 8 Power Clean (155/105) 200m Run
Every 2 mins for 5 Sets: (10mins) 5 Strict Press + 3 Push press *Add as you go 16min AMRAP: 30 Sit-Ups 15/12 Cal Bike 12 Strict Handstand Pushups 50ft Double KB Ft. Rack Lunges
