A. GENERAL (4:00)
Amrap 4 minutes
- 30 Single or Double Unders
- 5 Burpees
- 10 PVC or Band Pass through"

B. MOBILITY / ACTIVATION (3:00)
Overhead Squats + Pause in bottom

Lat stretch with Barbell
1:00

Overhead squats + Pause in bottom

C1. SPECIFIC (8:00)
Behind the neck snatch grip push jerk (or split jerk)
1-2 x 3 reps
---
Overhead Squat Ramp up
3 @ Empty bar
3 @ light
3-4 x 3 @ ascending load to working weight

C2. SPECIFIC (4:00)
Ring Dips
- Support Hold on Rings
- Jumping Ring Dips or Box dips
- Ring Rips (set up bands, etc)
— Find Load for Carry
Strict HSPU (athletes doing HS or pike Push ups)
- 10-15 sec Handstand hold on Wall
- 5 Pike Handstand push ups
- 3-5 Handstand push ups / Pike Push ups
Athletes doing DB Seated presses
- 2 x 3 DB Press, ramp up to workout weight

3 rounds for time
75 Double unders
15 Strict Ring Dips
75 Double unders
9 Strict HandStand Push ups
100' Farmer's Carry @ Heavy

RX+ Weighted Strict ring dips & Strict Deficit HSPU

Score: Time
TC: 15 minutes
KG: N/A

Scaling Options
Beginner
75-100 Single unders
10 Box Dips
75-100 Double unders
10 Seated DB Strict press
50' Farmer's Carry @ Heavy

Intermediate L1
50-75 Double unders
10 Band Assisted Ring Dips
50-75 Double unders
9 Pike Push ups (Feet on box as needed)
100' Farmer's Carry @ Heavy

Intermediate L2
50-75 Double unders
9 Strict Ring Dips
50-75 Double unders
6 Strict HandStand Push ups
100' Farmer's Carry @ Heavy

4 x 20 Russian Twist, light
Rest 1 minute between sets

Goal: Core Accessory