122819

122819

Part A
Strict Press
Every 2:30 for 7:30 (3 Sets)
Choose a weight that will allow you to achieve 10-12 reps each set without going to failure.

Part B
15:00 AMRAP
150m Run x 2
3 Rounds of:
8 Push-up
2 Rope Climb
8 Roll to Candlestick

Mobility:
1:00 Twisted Cross
1:00 Eagle
1:00 Archer

For time:
5-4-3-2-1
Wall walk-ups
30-25-20-15-10
Box jumps (24/20″)
25-20-15-10-5
Burpees
:60-:50-:40-:30-:20
Accumulated L-Sit or Hollow hold
*20 minute cap. Scale by removing first round.

Mobility:

5 minute general foam roll

For time:
5-4-3-2-1
Wall walk-ups
30-25-20-15-10
Box jumps (24/20″)
25-20-15-10-5
Burpees
:60-:50-:40-:30-:20
Accumulated L-Sit or Hollow hold
*20 minute cap. Scale by removing first round.

Mobility:

5 minute general foam roll