Wednesday December 7th, 2016

Strength/Stability

3 sets:

A1. 6-8 Romanian Deadlifts @ 31×1 Tempo (start @ 40% of 5RM Deadlift)

  • Rest :30

A2. 6-8 Handstand Push-ups (Strict, Deficit, whatever is challenging for you)

  • Rest :30

A3. 100′ Overhead Waiters Carry (As heavy as possible)

Conditioning

 

Advanced:

Reps of 9-7-5-3 for time:

  • Bar Muscle-ups
  • Box Jumps x 2 (30#/24#)

*Finish with 150 Double Unders

Intermediate/Scaled:

5 rounds for time:

  • 9 (C2B) Pull-ups
  • 9 Box Jumps (30″/24″/20″)

*Finish with 100 Double Unders/250 Singles

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