• 4 Sets of:
Toes to Bar 15-25 reps
0:30 rest each sets

3 Sets NFT - Scapular Work
6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled

500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

"Marco"
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

21 Deadlifts (60/42.5)
15 Box Jump Overs (60/50)
9 Push Jerks (60/42.5)

3 Deadlifts

120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps

• 10 min easy bike

C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34

MAX
5-3-3-1-1-1
SDHP

MUSCLE
10min. AMRAP:
20 Box Jumps (24/20″)
20 Pull-Ups

METCON
15 min. AMRAP:
21 Sit-ups
14 Kettlebell Push Jerks