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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