Tuesday, October 28, 2014

A. Muscle Up Practice or Toes to Bar Practice for 10 minutes.

B. Strict HSPU
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Intermediate: 5 reps x 5 sets; rest 2 minutes. If you hit 4 reps on your first or second set, you need to decrease the intensity.
Beginner: 5 reps x 5 sets; rest 2 minutes. Downward dog in PIKE position and feet together. Don't forget your triangle.

C. For Time:
3 Rounds for Time:
chest to bar kipping pull ups x 15
kipping hspu x 9
Front squats (must clean the bar) x 9 115/175 lbs