3-30-18

1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups

2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed

225 ub in 18 sec

3. Met-Con
With a Partner, 7 Rounds Each
3 Reps of (1 Ring MU + 2 Ring Dips)
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa

Times: 23, 23 ,23, 34, 35, 43, 58 sec

First 3 sets I did 1 mu and 2 dips until someone pointed out that totals 1 rep and I have to do 3. Sets 4-7 were correct. Ub until the last rep on last set of mu/dip.

4. Interval
4 Rounds:
8 Dball Squats (Bear Hug) 100#
8 Paralette Handstand Push-Ups
8 Dball Cleans 100#
Rest 3 mins
Pick a Sandbag weight that you can continue to move with.

R1: 2:14
R2: 2:21
R3: 1:46
R4: 1:42

I had to do normal hspu. Failed 1 paralette attempt on 1 and 2 sets before moving to hspu.