Warm up
1 minute handstand hold
Then 34 rounds
5/4 cal bike
4/4 single arm bottoms up press (increase weight each round)
3 weighted or negative pull ups (increase weight each round)
Strength
Strict press-Build a heavy 6
Pull ups-1 minute max
Conditioning ABAC
A-in 2 minutes
1 minute hollow hold
as many heel elevated goblet squats as possible
B-Every 90 seconds x 3 rounds
3 strict presses
Pull ups-70% 1 minute max
C-3 rounds for time-no rack
9 chest to bar pull ups-Kipling 👍
6 push presses-same weight as strict press
3 thrusters-same bar
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