Main – CrossFit
With a Tabata timer:
4 Rounds of Hollow Body on the :20 & Superman on the :10
Then 4 Rounds of Handstand Hold/Shoulder Touches
* Half Tabata – Supine ring row hold
* Half Tabata – Candle sticks hold
A) Add 5-10# to your Pull Up working max.
B) Find your new Projected Max for Press from your 85%x1+ set from two weeks ago. If the PM is not higher than your true max, then just add 5-10# to your true max.
A): Weighted Pull-ups (60/70/80%x8+; E1:30)
B): Shoulder Press (60/67.5/75/82.5%x4; E1:45)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8:00
A1) 10 Burpees
2:00 Test – HSPU (AMRAP – Reps)
AMRAP in 2:00
Kipping or Strict.