A. GENERAL (6:00)1:00 Air squats5 Inchworms (no push up)5-10 Push ups / Knee push ups10 Downward dogs + Calf pedals5-10 Push ups / Knee push ups5 Inchworms (no push up)1:00 Air squats
B. MOBILITY / ACTIVATION (1:30)Banded lat stretch 45s/sideC1. SPECIFIC (1:30)@ empty bar5 x Pause strict press (pause at eye level, 2-3s)5 x 1 & ¼ Strict press5 Strict press—Begin Ramp up
C2.SPECIFIC (6:00)1-2 x 20-30 sec Handstand hold 5 Empty bar front squats2-4 Negative HSPU / Pike HSPU / Push ups (assisted if needed)5 Loaded front squats2-4 HSPU / modification 5 Front Squats, workout weight
TC: 12 MinScore: Weight
Scaling optionsBeginner6 x 2 @ Technical Load
IntermediateAs written
21-15-9HSPUFront Squat @ 155/105 lbs
Score: TimeTC: 8 minutesKG: 84/55
Scaling OptionsBeginner21-15-9Push up / Assisted push upFront Squat @ 75/55lbs
Intermediate L121-15-9Pike HSPUFront Squat @ 135/95 lbs
Intermediate L215-9-6HSPUFront Squat @ 155/105 lbs
1. 3 x 12 Behind the neck band pull down2. 3 x 12 Bent over straight arm band pull down
rest as needed