Tuesday 1/10
Warm Up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 “½ American” KBS
Max Freestanding HS Hold in Remaining Time
:15 Skill

Alternating EMOM
12 Minutes
Even minutes
1 Repeatable set of Kipping or Strict HSPU

odd minutes
1 Repeatable set of Pike HSPU
Athletes who can perform both strict and
kipping HSPU may choose based on
weaknesses, 3 rep minimum.
Athletes who cannot yet perform kipping
HSPU with their hands/head on the same
plane perform pike HSPU.
Athletes not going upside down, do DB presses


:35 WOD
AMRAP 11 Minutes15 Bar Facing Burpees
15 Deadlifts 185/125lbs
12 Bar Facing Burpees
12 Deadlifts 185/125lbs
9 Bar Facing Burpees
9 Deadlifts 185/125lbs
Feel: Gas
Pacing: Sustain
Target Score: 2-3 rounds
Scaling:
– BFB: Allow a step-over for scaled athletes, other than that sorry you gotta do
em ̄ \_(ツ)_/ ̄
– Deadlift: The lighter bar to allow for bigger and more consistent sets. Athletes may
intentionally break up sets as a strategy, but when fresh athletes should
confidently be able to move their weight for a set of 20+. Barbell should not
exceed 50% of the athlete’s 1RM.
:55 Cool Down
1:00 Childs Pose
1:00 Foam roll back
1:00 Foam roll la