Warmup + mobility work

+

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

  • 250′ versaclimber + 9 hspu (subbed 250′ versaclimber for run)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

  • 4 rds

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

  • 4ds + 5 burpess

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar

  • 3rds + 17 dubs

+

4 sets ghd x 8 reps with band

 

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