Workout of the Day

A. L-sit hold (accum 20s)
B. 5 strict HSPU/max hs hold

For the L-sit: find a scale that you can hold for at least ~10s
For the HSPU, try to find a scale you can go unbroken or in no more than 2 sets
If doing a max HS hold – if can hold for 40s without problem, try HSPU scales, or try to hold HS on paralletes


Handstand Push-Up

8 rounds of 20s work/10s rest of the following exercises:
box jumps (20/15)
DB snatch (45/25)

The goal is here to move pretty fast on all stations, but staying light on DB snatch, low on box jumps. This week has been pretty heavy/long, so now we are going to lighten it up and go FAST!


Box Jump | Dumbbell Snatch | Row | Sit-up | Snatch

Barbell Bettys

5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats


Air Squat | Pull-up (Kipping) | Push Up | Ring Row

Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps


Front Squat