A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
When the running clock reaches 8:00…
Every minute, on the minute, for 8 minutes:
6-8 Strict Handstand Push Ups
Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives.
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.
D.
Every minute, on the minute, for 16 minutes:
Minute 1 – 15-17/10-12 Calorie Assault Bike
Minute 2 – 5 Devils Presses (50/35 lb DBs)
Immediately followed by…
Three rounds for time of:
15/10 Calorie Assault Bike
5 Devils Press (50/35 lb DBs)
*Devil’s Press is a Dumbbell Burpee Ground to Overhead