May 4, 2019 – Competition

A.
For time:
4/3 Legless Rope Climbs from Seated (15-foot rope)
4/3 Legless Rope Climbs (15-foot rope)
4/3 Rope Climbs with Legs (15-foot rope)

When the running clock reaches 18:00…

B.
For time:
12 Strict Handstand Push-Ups to 4″/2″ Deficit
160-Foot Handstand Walk (40-Foot unbroken increments)
12 Strict Handstand Push-Ups to 4″/2″ Deficit

C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

D.
Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 20 Double-Unders + 10 Toes-to-Bar

Immediately followed by. . .

Three rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
20 Double-Unders + 10 Toes-to-Bar

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed