A.
Every 2 minutes, for 12 minutes (6 sets) of:
Push Press
*Set 1 – 8 reps @ 560% of 1-RM Push Press
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 80%
*Sets 4-6 – 2 reps @ 90-95%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
9 Box Jump (60/50cm)
SCALED
Complete as many rounds and reps as possible in 12 minutes of:
6 Chest To Bar Pull ups
6 Kip Handstand Push-Ups
9 Box Jump (60/50cm)
BASIC
Complete as many rounds and reps as possible in 12 minutes of:
9 Pull Ups / Banded Pull Ups / Ring Row
3 Strict Handstand Push-Ups
9 Box Jump (60/50cm)
