Woot! It’s Friday!

3 Rounds With 3 Minutes on the Clock
40 Double Under Buy-In

With remainder of 3 minutes, AMRAP of:
25′ Front Rack Dumbbell Lunges (30/20)
50′ Bear Crawl
15 Dumbbell Hang Power Cleans (30/20)

*Pick up where you left off each round
*Ever 5′ of lunges or bear crawl = 1 rep
*Score is total rounds + reps of lunges, crawl, and cleans

Deadlift 5×3

Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 80%

Community WOD (10:00)

3 Rounds for Reps:
Minute 1 – Box Jumps
Minute 2 – Push-ups
Minute 3 – Sit-ups
Minute 4 – Calorie Row
Minute 5 – Rest

Pull-up Strength Work

4 Sets:
5 kipping pull-ups straight into 1/2 length of longest negative pull-up

On 4th set, max negative pull-up time

*Modify with bands
*If longest negative pull-up is unknown, test before your first set
*Score is negative time in 4th set

FGB Style – Thrusters, Sit-ups, Row

3 Rounds for Reps:
Minute 1 – Dumbbell Thrusters (30/20)
Minute 2 – Sit-ups
Minute 3 – Calorie Row
Minute 4 – Rest

*Score is total reps throughout all 3 rounds

Rx+ – (50/35) – Dumbbells

Overhead Squat 5×3

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Weight is athlete’s choice. Build throughout.

Umm.. Excuse Me?

Did you say 4 Rounds?

Yes, 4 Rounds for Time:
200 Meter Run
15 Kettlebell Swings (50/35)
15 Burpee Box Jumps (24/20)

Negative Pull-ups

Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. If possible, use lighter bands than you have used recently

3 Sets of 3
*Score is max seconds on the negative
*If possible, add weight vest or dumbbell between feet
*Rest at least 90 seconds between sets

Handstand Push-Ups Practice

15 Minutes to Practice HSPUs

If you have kipping HSPUs, get warm and test max set.

Progressions:
Pike push-ups
Box Pike Push-ups
Wall Walks
Kick-ups
Negatives
Negative + egg position
Kipping Handstand Push-ups
Strict Handstand Push-ups

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