All Levels:

 

A. Push-press:

3-3-3-3-3

 

B. 10 min. of HSPU (strict or kipping) practice

 

C. AMRAP 10 min.:

3 HSPU

6 Deadlifts 185/115 lbs

30 DU's

 

Advanced Class:

 

A. Push-press:

3-3-3-3-3

 

B. 3x 10 Rope pull-ups from a seated position

*** Concentrate on keeping the L-sit position each rep. ***

 

C. "Diane"

21-15-9

Deadlifts 225/155 lbs

HSPU

 

D. 10 min. continuous work for quality:

20 m Double KB overhead carry

20 m Double KB front rack carry

20 m Double KB farmer's carry