June 4, 2025 – Performance

General Warm-Up

200 Meter Ski Erg
200 Meter Row Erg

and then…

Two rounds of:
With 2.5 lb plates Y, T, W
8 Scapular Pull ups
10 Straight Arm Lat Pull Down
1-2 Jumping Eccentric Negative Pull-Ups

A.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Wall Climbs x 2 reps + 10 Shoulder Taps after last rep
Station 2 – Feet Elevated Ring Row x 8-10 reps
Station 3 – Side Plank x 40 seconds (right)
Station 4 – Side Plank x 40 seconds (left)

B.
Full Effort
Seven rounds for time of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Kettlebell Swings (32/24 kg)

Goal < 10:00
Time Cap: 15:00

Full Victory
Seven rounds for time of:
5 Strict Handstand Push-Ups
7 Stationary Dips
7 Kettlebell Swings (24/16 kg)

Goal < 10:00
Time Cap: 15:00