monday

Warm-up

​AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike

Into...

AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press

*If the Jump cannot be performed adjust to Step Overs

Strength

Bench Press
5 x 5 
​All sets at the same weight

Metcon

EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Box Jumps (24/20)
Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press