Every 2 minutes for 10 minutes:
3 Behind the Neck Jerks at 75-80% of best triple from last week
EMOM for 12 minutes:
Wall Facing SHSPU Negatives*
20 second hollow hold 10 seconds rest 20 second hollow hold
50 Foot Handstand Walk* weaving around cones
25 Second Side Plank Each Side
Notes:
WF SHSPU is 3 seconds down, 3 second hold in tension, kick off the wall or press out- 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
EMOM for 16 minutes:
2 Wall Walks
12/10 Cal Ski
ME Burpee Box Jump Overs
Rest
Notes:
L1: 5 Push-Ups with the inchworm, 10/7 Ski Cals, ME Burpees
L2: Climb as high as possible, 11/9 Ski Cal
Rx+: 3 Wall Walks, 15/12 Cal Ski
Every 3 minutes for 12 minutes:
1 Set of Touch and Go Legless Rope Climbs
This means, coming down and jumping back up, go to failure here- so if 1 is your limit jump back up and attempt the second and get as far as you can, if 2 is your limit take the same advice- try to get 2 and 1/2
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