Every 2 minutes for 10 minutes:
3 Jerks with a 2 second pause in the dip and catch
ACROSS at 85% of best set for last week
EMOM for 12 minutes:
5-8 SHSPU Negatives*
50 Second Penguin Touches
50 Foot Handstand Walk* for speed
50 Second Plank Hold
Notes:
SHSPU is 3 seconds down, 3 second hold in tension, kick off the wall or advanced can kip up out of the Negative. Scale to Push-Ups or deficit push-ups
Scale Handstand Walk to 50 Second Handstand Hold or Headstand Hold or practice HS Walking
Advanced should be working on speed today
7 minute AMRAP:
add 1 Ring Muscle Up each round
Muscle Ups
30 Double Unders
3 sets:
ME Weighted Plank Hold 45/25#
12-15 Hammer Curls
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine