7min to establish a Max def. 1rep HSPU (any way)
then
5min EMOM:
6 HSPU
7min to establish a 1rep Strict Pullup
then
5min EMOM:
6 Pullups
1. Target Burpees
2. TTB
Work up to a heavy weight for:
3 P. Jerk
then
1x ME P. Jerk @ 85% of H3 (1RIR)
1x ME Push Press @ 75% of H3 (1RIR)
For time:
30 single arm DB-STOH (30/20kg)
20 Front Squats @ 60% of 1RM
10 Bar MU
- 7min cap -
Drop jumps to vertical leap practice
Build up a heavy set every 90s
1-3: 3 hang ps
4-6: 2 hps
7-9: 1 hps
Amrap5
10 hps (light)
10 Single leg V ups
Row or Bike: Death by (40min TC)
3*1min Window for:
10/7cal Bike // 13/10cal Row
2min rest then
3*1min Window for:
10/7 +1cal Bike // 13/11 +1cal Row
2min rest
Same system +2, +3, +4cal…
*If you fail to get all 3*1min Windows then rest 2min and from there on do 2*1min Window with the same system, and start with the failed cal number. When fail do 1*1min Window, same system, last cal numer. When you fail you are done.
Arms/neck/upper back