P
A. AMRAP [2]: Strict HSPU (you choose the deficit)

Rest [1]

AMRAP [2]: Strict HSPU (you choose the deficit)

Rest [1]

Max Strict Press (DB or Barbell)

 

B. q(4:00) x 5

12 T2B

15 DL (185/135)

12/9 Cal Assault Bike

C. Accumulate 2:00 on L-sit. Each break: 5-10 GHDSU

 

F
A. AMRAP [2]: Strict DB Press

Rest [1]

AMRAP [2]: Dips (athlete chooses style)

Rest [1]

1 set max Pushups

 

B. q(4:00) x 5

12 sec Hollow Hold

15 Back Squat (135/95)

12/9 Cal Assault Bike

 

C. Accumulate 2:00 on Hollow Hold. Each break: 10 ABMSU

 
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