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Warm Up: Down and backs
30 sec each:  2 Rounds 

  • Arm Circles 
  • Hip Swings 
  • Ring Rows 
  • Handstand of Push Up Plank 

Performance: 
Work to a heavy 5 strict press

EMOM x 10 Minutes

  1. 5 Strict Presses  
  2. 3 - 5  Strict Wide Grip Pull ups 

3 Rounds: 

  • 400m Run 
  • 20 Pull Ups 
  • 20 Push Press (115/75)

 

Fitness:  
5 Rounds for time: 

  • 200m 
  • 14 plate G2O 
  • 7 Burpee
  • 15 sec single Arm from elbow plank (R) 
  • 15 sec single arm from elbow plank (L) 
  • :30 plank on both elbows

Cashout: Friday Special