JOINT PREP x 10 minutes:
Take 10 minutes after joint prep to work on the kick up to handstand. Advanced should do without the wall.
A. Every 3 minutes x 5 sets
strict hpsu x 5-7
cleans x 5-7 (more advanced: 3-4 reps)
NOTE: for the cleans, pick a weight that is heavy(ish) but that doesn't require more than 3 seconds to reset. Go up in weight with each set if you hit 7 with the appropriate amount of reset time.
Also, if you only manage 5 or 6 cleans on the last set then you probably picked an appropriate weight.
More advanced: you should be going heavier today.
NOTE: For the hpsu - if you can't do the full ROM, go to a height. Be honest with yourself! If you are barely bending your elbows, you are far better off doing a ddhspu.
hspu can be be done chest or back to wall
cleans - can also do db cleans.
B. AMRAP in 9 minutes:
front squats from rack x 9 85/125 lbs
Kipping Pull ups x 9
AMRAP jumping ring chin ups (progression 1-3)
AMRAP Ring rows (no hinge) @ 31x3
NO Bands for kipping.
C. accumulate 100 band pull aparts