10/24/17

Strength

EMOMx15

Min 1: 2+4 HSPU ( 2 strict at deficit, 4 kipping at deficit, scale down to box, or 4 wall climb)

Min 2: 3+3 strict pull up (3 weighted + 3 with out weight. Use smaller band the normal do 3 strict pull up + 10 second hold w chin over the bar)

Min 3: 30 second single arm push up plank

Min 4: rest

Metcon

4 rounds

40 double unders

10 clean and jerk 115/80

15 toes to bar

20 hand release push up

Accessory

2x

12 banded pull aparts

8 hip ext 3.1.1.2