All Levels:

 

A. Deadlift:

1-1-1-1-1

*** Use double overhand grip. Go up in weight in each set.***

 

B. 10 min. for pistol practice

 

C. Annie:

50-40-30-20-10

Double unders

Sit ups

 

 

Advanced Class:

 

A. Deadlift:

1-1-1-1-1

*** Use double overhand grip. Go up in weight in each set.***

 

B. Strict hand stand push up:

5x5 (use deficit if possible)

 

C. Four rounds for time:

20 Pistols

15 deadlifts 205/145 lbs

50 Double unders

 

D. 1 Round:

Max. kipping T2B

Max. hollow hold