Thursday
Warm-up
Warm-up
1 ROUND
6 Push-Up to Pike
10 Air Squats
6 BB Good Morning
10 Scap Pull-Ups
6 Push-Up to Pike
10 Air Squats
6 BB Good Morning
10 Scap Pull-Ups
1 ROUND
6 Pike Push-Up
8 DB Front Squat
6 BB Top Half Deadlift
8 Kip Swings
1 ROUND
6 DB Strict Press
6 DB Hang Power Clean
6 BB Deadlift
6 Ring Rows
Workout
“SKULL ISLAND” (Time)
10 ROUNDS FOR TIME
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups
(Score is Time)
KG BB: (143/100)|(100/70)
KG DB: (22.5/15)|(15/10)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Chest to Bar Pull-Up
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Glutes + Hamstrings
5:00 Foam Roll Glutes + Hamstrings
(No Measure)
