Tuesday 21.7.15

A: HSPU VOL – strict HSPU -> 1-5 reps EMOM 10 mins // filler: 5 sit-ups + 5 jumping squats.

B: (via mainsite 150717)

10 rounds for time (30 min cap):

  • 5 handstand push-ups
  • 10 one-legged squats, alternating
  • 15 pull-ups

FF version
10 rounds for time (20 min cap)

  • 6 ring rows (make them super hard – eg. feet well in front of rings…)
  • 8 push ups
  • 10 squats

If you perform FF version and finish in under 20 mins add the following:

  • 1000m row (flat out)
  • 50 heavy swings

Post loads to comments or BTWB or compare to mainsite 150717