January 18, 2017

Strength: EMOM x 10:00
“Clean and Jerk”

Conditioning: AMRAP
“Death by Handstand Push Up”
With a continuously running clock perform:
1 Handstand Push-up in the first 1 min
2 Handstand Push-ups in the second 1 min
3 Handstand Push-ups in the third 1 min…
*Continuing this for as long as you are able. Score total number of reps completed
If you are proficient at HSPUs begin with strict and go to kipping once the strict begin to fail. If you complete less than 5 rounds, rest a minute or two and start over.

Finisher: For Time
“Bike/Burpee Finisher”
To be completed s quickly as possible:
30/20 Calories Assault Bike
30 Burpees with a 6″ reach
*Jump and touch a pull up bar or rings approx 6 inches above your standing reach. Do not pace this, go HAM!

Conditioning: 4 Rounds for Reps
*1 min per station
Row – cal
Ball Slam 40/25
Hand Release Push Ups
AbMat Sit-up
Rest 1 min