4.8.15

A. Warm up 2 rnds of :

1. Static False grip on rings from floor palms close to chest 15 sec- 30 sec
2. With a light band Internal Rotation 15 reps both arms
3. Shoulder abduction (band apart at shoulder height) 15 reps
4. Muscle Snatch 6-8 reps reps with light weight or empty bar
5. Prone Floor Handstand Flexion with Weighted bar or pvc pipe 10 reps


B. Strength

Push Press 4 sets x 3-4 reps @ 85%


C.Skill Alternate Emom work x 8 min :

Clean from Blocks x 3 reps 70% odd
Strict Muscle up 1-2 reps (choose your level) even

C. Metcon



For Time

20 HSPU (kipping, Harder option use 10kg plates and abmat between)
Rest 20 sec
30 HSPU
Rest 30 sec
50 du (Harder Option UNBROKEN)
Rest 10 sec
60 du
Rest 20 sec
20 Overhead Lunges (30-20kg/20-15kg)
Rest 10 sec
30 Overhead Lunges
Rest 20 sec
10 Toes to bar (Harder option 20 t2bar)
Rest 10 sec
20 Toes to bar (Harder option 30 t2bar)




Finish with One body building exercise of your choice (Choose a body part that needs hypertrophy) i.e. Bench Press/ Curls/ Heavy Sit ups/ Lunges heavy etc.... 4-5 sets 8-12 reps rest 90 sec between sets. Then stretch...