January 9, 2019 – Competition

A.
Three sets of:
Strict Pull Ups x Max Reps
Ring Rows x 15 reps
Rest 60 seconds
Strict Handstand Push Ups x Max Reps @ 3011
Push Ups x Max Reps
Rest as needed

B.
Every minute, on the minute, for 12 minutes (6 sets):
Odd Minutes: 7 Deadlifts (315/215 lbs)
Even Minutes: 10-12 Burpee Box Jump-Overs (24″/20″)

C.
Against a 3-minute running clock:
30/20 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes and repeat for TWO SETS.

followed by. . .

Against a 2-minute running clock:
20/15 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds and repeat for THREE SETS.

followed by. . .

Against a 60-second running clock:
15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds and repeat for FOUR SETS.

D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 @ 21X1
Rest as needed
Chinese Planks x 60 seconds
Rest as needed