A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring/Parallets Dips
12 Hang Clean&Jerk (6+6 reps – 22.5/15 Kg)
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
6 Kip Handstand Push-Ups
9 Ring/Parallets Banded Dips
12 Hang Clean&Jerk (6+6 reps – 17.5/12.5 Kg)
Basic
Complete as many rounds and reps as possible in 12 minutes of:
3 Wall Climb
9 Push Ups
12 Hang Clean&Jerk (6+6 reps – 10/5 Kg)
