10042019

3
Oct

10042019

Warm-up
300m Row
then,
2 Rounds
15 Kip Swings
:45 Handstand Hold

Strength
Every 3′ for 15′
5 Heavy Strict Press

Met-Con
Fit:
21-15-9
Bent Over BB Rows
Push Press
*Same BB for both movements

Fit+:
21-15-9
Pull Ups
Push Press

Rx:
21-15-9
Chest to Bar Pull Ups
Push Press (115/75#)

Extra Work
6′ EMOM
25 sec Hollow Hold
Rest remainder of minute
(If 25 sec is too long, do 20 or 15 sec hollow holds, rest remainder of minute)