Warm Up
Row or Bike 2 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Hang from Pull Up Bar 30 seconds
- Wall Walk x 1
Workout of the Day
Performance
A. Complete as many HSPU as possible in 2 minutes
B. Weighted Pull Up – Test 1RM
A. EMOM for 20 (5 Sets)
- Min 1 – Power Clean x 3 + Bar Facing Burpee x 6
- Min 2 – CTB Pull Up x 10-12 or max reps in 45 seconds
- Min 3 – HSPU x 10-12 or max reps in 45 seconds
- Min 4 – Rest
GPP
A. 3 Sets
- Scap Pull Up x 5
- FLR x 30-45 seconds
B. 3 Sets
- Single Arm Ring Row x 5-8 per @ 2011
- Wall Walk x 2-3
C. EMOM for 20 (5 Sets)
- Min 1 – Russian KBS x 15-20
- Min 2 – Jumping CTB Pull Up x 8-10
- Min 3 – Push Up x max reps in 40 seconds
- Min 4 – Rest
