May 16, 2019

5/16/19

Skill
Rope Climb Technique
Handstand Pushup Technique

Strength
– Complete 3 Sets in 10 Minutes –
3-5 Strict Pull-Ups
5 Strict Press*
30 Seconds L-Sit Hold (or Hollow Body Hold)
*Start light, work up to heavy 5
Metcon (Time)
– 8 Rounds for Time –
200m Run
1 Rope Climb
5 HSPU

[20 Minute Cap]

L1: 4/3 Ring Rows, Seated DB Press
L2: Asst. Rope Climbs or 3/2 Chinups, Box Pike HSPU
L3: Rx
L4: Legless, Strict HSPU

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