9/25/23 strict press x 6

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