1. Movement Prep/Activation
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs

2. Strength
Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk

3. Workout Prep
3 sets:
3 Toes to Ring
3 Bench Press (build in weight)
10 Double Unders

11 CAP

7 Rounds

10/8 Cal Bike

20 KBS (53/35)

Every 2:00 (8 sets)
1:40 CAP each Set

RX
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (95/65)
25 Double Unders

RX+
Bench Press (115/75)
30 Double Unders

Scaling Idea:
Hanging Knee Raises - T2P
Lighter Bench Press - D.B. BenchPress
Single Unders

Every 2:00 (8 sets)

1:40 CAP each Set

15 Toes to Ring (Or Toes to Bar)
10 Bench Press (135/95)
45 Double Unders

3 Rounds:
Max Hanstand Hold (Against Wall)

* RX+ - Freestanding HS Hold

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)

3x10:

Handstand Press Walks (forwards)

Handstand Press Walks (backwards)