Complete in Order
Skill:
A) 4 sets for form 5 sec. HS hold + 5 sec. HS hold in bottom + 5 kipping hspu
Conditioning:
Complete as many rounds and reps as possible in 14 minutes of:
20 Cal Row
45 deadlifts (225/155)
20 Cal Row
45 wall-ball shots (20/14, 10’/9′ target)
20 Cal Row
45 handstand push-ups
Strength:
A) 5 sets
-3 pause bench press on chest building
-5 chinups + 10 sec. hold w/ chin over bar
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