1. "Dumpster Diving"
AMRAP 5:00
400m Run (buy in)
20 Double Unders
10 Pistols, alt.
-Rest 1:00-
AMRAP 5:00
400m Run (buy in)
30 Double Unders
15 Ring Dips
-Rest 1:00-
AMRAP 5:00
400m Run (buy in)
40 Double Unders
20 Sit Ups (abmat/GHD)
2. Back Squat Work
a. Pause Squat
5x1, climbing w/ :03 pause in bottom
b. Speed Squat
4x2 @ 50% focusing on speed/explosiveness
3. Gymnastics
3 sets, max unbroken reps per station, rest as needed
1. Strict Deficit HSPU
2. Kipping Deficit HSPU
3. Strict Rx HSPU
4. Kipping RX HSPU
