For 12-15 min work on
1. Shoulder taps on wall or box in pike
2. Plate climbs on wall or box in pike
3. HS walk with partner + PVC pipe
3. HS walk
Quality AMRAP12
20s chin over bar hold into 20s ringrows
20s pushups protraction hold into 20s pushups
20s Pike leg hold into 20s pike leg lifts
10min to work up to a 2RM Front Squat (technical max)
then
3 x 2 @ 90-92,5%of 3RM
rest 2min
3 sets
8-15 ring pushups/elevated pushups(box) directly into ME seated double DB press (max 20 reps)
rest 60s
8-15 inverted bar rows directly into ME bentover plate to chest row (max 30 reps)
rest 90s
Quality Amrap6
Heavy Farmers walk
*Every time you put the Kbs down do 15s hollow hold)