WARM-UP
AMRAP X 7 MINUTES
100M RUN
:20 ACTIVE HANG
:20 SCAP PUSH-UPS
:20 BAND PULL-APARTS
ROUND 1 - ACTIVE HANG & SCAP PUSH-UPS
ROUND 2 - KIP SWINGS & KNEE PUSH-UPS
ROUND 3 - KIPPING K2C & PUSH-UPS
STRENGTH
4X5 TEMPO BENCH PRESS (21X1)
*ALL FOUR WORKING SETS SHOULD BE DONE @ 75% OF 5 RM HEAVY FROM LAST WEEK.
WORKOUT
E2MOM X 16 MINUTES
MIN 1&2 - 200M RUN + MAX TOES TO BAR (KNEES TO ELBOWS)
MIN 3&4 - 200M RUN + MAX HAND RELEASE PUSH-UPS
(SCORE IS REPS)