Monday
Warm-up
Warm-up
AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike
Into…
AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press**
*If the Jump cannot be performed adjust to Step Overs
**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength
Strength
Shoulder Press (Heavy 1-Rep )
Workout
Metcon (1 Rounds for reps)
EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…
-No Additional Rest b/t Sets-
*Strict Optional For Both / C2B Optional For Pull-Up
(Score is Slowest Set)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Build to a Heavy 1-Rep Strict Press
Week 9 of 9
(Score is Weight)