6 AMRAP
16 Lunges
10 Barbell Good mornings
10 Sit Ups
100m Jog
Every 1:30 minutes perform:
Set 1- 3 reps @80%
Set 2- 2 reps @85%
Set 3- 2 reps @88%
Set 4- 1 reps @90%
Set 5- 1 reps @92%
Set 6- 1 reps @95%
5 Sets
Every 1:30 minutes perform:
1 Wall Walk onto 4-6 Wall Facing Strict Hand Stand Push Ups
Rx+:
5 Sets
Every 1:30 minutes perform:
5 Calorie Ski (Sprinted in <10 seconds)
Directly onto 4 Strict Parallettes Hand Stand Push Ups
Sc:
5 Sets
Every 1:30 minutes perform:
4-6 Hand Stand Push Ups or Pike Push Ups (add 1 or two reps to last week number)
For Time:
150 Double Unders
5 Deadlifts 245/165 lbs
5 Rope Climbs
15 Calorie Row
120 Double Unders
4 Deadlifts 265/175 lbs
4 Rope Climbs
12 Calorie Row
90 Double Unders
3 Deadlifts 285/185 lbs
3 Rope Climbs
9 Calorie Row
Goal 12 min.
Time Cap: 15 min.
Rx+:
(275/315/365) / (185/205/245) lbs