A) Back Squat
5 X 3 @ 80% or higher
B) AMRAP 12
5 Chest to Bar Pull Ups
10 Toes to Bar
15 Shoulder to Overhead (135#/95#)
Above & Beyond
1 Minute Child’s Pose with Shoulder Variation
1 Minute Down Dog
1 Minute/Leg Dragon
1 Arm Waiters Squat
10/Arm @ Moderate Weight with 3 Count Pause at Bottom
*Increase the weight on each set if possible.
*Your last set of 10 should be difficult (6 sets total).
1 Arm Farmer Carry
80M/Arm @ Moderate Weight.
*Rest 30 seconds between arms (6 sets total).
1 Arm High Pull x 8/Arm @ 100% 10 Rep Max
*Rest at least 1 minute between rounds.
Wall Facing Handstand Hold
*Accumulate 75 seconds.
Turkish Sit Up x 8/Arm @ Light Weight
*This is the first part of a Turkish Get Up.
Sumo Stance Good Morning x 8 @ Light Weight
Barbell Overhead Hold x 30 Seconds @ Heavy Weight
1: Max Cal Ski
2: Max Cal Bike
3: Max Cal Row
*Record total calories.
Max Unbroken Push Ups
*Beat last weeks reps.
25 GHD Sit Ups
10 Chin Ups
25 Hip Extensions