A) Find a Single Strict Max Deficit HSPU @30X0 – *Make sure proper tempo is met.

B) 16 Min EMOM

1 – 6-8 Kipping HSPU @ Deficit of A.

2 – 30 Sec Weighted Plank

3 – 4-6 Weighted Ring Dips

4 – 30 Sec T2R

C) MAP 2 (60/60)

2 Sets @85-90%

60 Sec Burpee

60 Sec Rest

30 Sec AD

30 Sec HS Walk

60 Sec Rest

60 Sec Burpee

60 Sec Rest

30 Sec Heavy Front Rack Walk (70/53)

30 Sec Farmer’s Walk (70/53)

60 Sec Rest

60 Sec Burpee

60 Sec Rest

30 Sec WB (25/16)

30 Sec BJ

60 Sec Rest

60 Sec Burpee

60 Sec Rest

*Rest 5 Mins b/t Sets

 

 

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