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Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Rx
Three rounds for time of:
400m Run
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
Scaled
Three rounds for time of:
400m Run
15 Pull-Ups
15 Handstand Push-Ups
Basic
Three rounds for time of:
300m Run
15 Banded Pull-Ups
15 Pike Push-Ups
Motivation.