13 Oct, 2020
10.13.20
Metcon
2 mins/side Overhead Banded Stretch
Then complete 3 sets of:
12 Banded Row+W+Y
12 Banded Reverse Flys
30 sec Handstand Hold
6-8 Kipping Ring Rows
Then complete 3 sets of:
12 Banded Row+W+Y
12 Banded Reverse Flys
30 sec Handstand Hold
6-8 Kipping Ring Rows
Strict Handstand Push Ups (Max reps)
Perform the HSPU using a strict movement standard without any kip.
Rest 2 Minutes
Metcon
Every 3 mins for 12 mins (4 rds):
15/10 Assault Bike or Row
1-7 Ring Muscle Ups / C2B / Pull Ups
1-7 Strict Ring Dips / Bar Dips / Push Ups
15/10 Assault Bike or Row
1-7 Ring Muscle Ups / C2B / Pull Ups
1-7 Strict Ring Dips / Bar Dips / Push Ups
Choose a number for MUs and Dips that you can complete unbroken for each set
Rest 2 Minutes
Metcon
Every 3 mins for 12 mins (4 rds):
200m Run
250/200m Row
200m Run
250/200m Row
Metcon
Optional Extra Work
EMOM x 5 mins:
3 Snatch Balance from rack
(work with 60% of 1RM all the way through)
EMOM x 5 mins:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
(work with 70% of 1RM all the way through)
Every 2 mins for 8 mins:
5 Muscle Snatches
(work with your best for the day)
AQAP complete:
30 Squat Snatches (135/95)
20/15 Cal Row
1 min Max Effort Strict HSPUs
Max of 2 Abmats for scaling option. If more scale needed use DB Strict Press with neutral grip.