Tuesday 8.9.16

Essentials:
A.
10min EMOM
Muscle Snatch x 7 reps

or ADAPT

B.
3 Sets
Single Arm Dumbbell Row x 5 reps per arm
Rest 20 sec
Parallette Dip x 10 reps
Rest 20sec
Ring Pull x 15 reps
On the 3min Mark

C.
For Time:
Incline Push Up x 27
Hanging Knee Raises x 24
Incline Push Up x 21
Burpee Jumping Pull Up x 18
Incline Push Up x 15
Hanging Knee Raises x 12
Incline Push Up x 9
Burpee Jumping Pull Up x 6
Incline Push Up x 3
(Cap)20min

Fitness:
A.
10min
Build to a 1rm Power Snatch

or ADAPT

B.
3 Sets
Weighted Pull up x 1-2 rep
Rest 20 sec
Strict Dip x 3-5 reps
Rest 20sec
Ring Muscle Up or Bar Muscle Up x 3 reps
On the 3min Mark

C.
For Time:
Handstand Push Up x 27
Toes to Bar x 24
Handstand Push Up x 21
Shoulder to Overhead x 18 135/95
Handstand Push Up x 15
Toes to Bar x 12
Handstand Push Up x 9
Shoulder to Overhead x 6 135/95
Handstand Push Up x 3
(Cap)20min

Performance:
A.
10min
Build to a 1rm Power Snatch

B.
3 Sets
Weighted Pull up x 1-2 rep
Rest 20 sec
Bar Muscle Up x 5/3 reps
Rest 20sec
Ring Muscle Up x 7/4 reps
On the 3min Mark

C.
For Time:
Handstand Push Up x 33
Toes to Bar x 30
Handstand Push Up x 27
Shoulder to Overhead Up x 24 165/115
Handstand Push Up x 21
Toes to Bar x 18
Strict Handstand Push Up x 15
Shoulder to Overhead x 12 165/115
Strict Handstand Push Up x 9
Toes to Bar x 6
Strict Handstand Push Up x 3
(Cap)20min

Competitor Session 2:
A.
4 Sets
Free Standing HS x 30 UB sec (Partner spot)
Rest 2min

B.
Double Tabata Ski Erg
16 sets
20sec of work
Rest 10 sec

C.
10min EMOM
Odd Strict MU x 1-2 reps
Even Ring HSPU x 2-3 reps