15 Shoulder Press
:30 Bike (moderate)
9 Shoulder Press
:20 Bike (hard)
6 Shoulder Press
:10 Bike (SPRINT)
Then 1:00 Dead Hang from Pull Up Bar
Today is a handstand work day. STILL COME IN IF YOU HAVE NO INTENTIONS OF GOING INTO A HANDSTAND. WE HAVE SUBSTITUTIONS.
Every 3 Minutes for 12 Minutes
3 Wall walks into a Max Duration Nose and Toes Hold
(so on the third wall walk hold yourself for as long you can. If you make it to the 2 minute mark drop so you get a minute rest the next round.
Non upside down verion
every 3 minutes for 12 minutes
3 sets of 10 db presses, on your 3rd set lock the dbs out overhead and hold for as long as possible. Stop if you make it to the 2 minute mark so you have a minute rest.
10 minute EMOM on any machine
30 Seconds for cals, rest 30 seconds.
3 sets of 15 thrusters. Theres one way to get good at thrusters… practice thrusters.