Skill/Strength:
EMOM 12
1: 30secR/30secL Side Planks
2: 5 Push Press at 55%
3: Max Effort Handstand Hold
4: Rest
-Offset athletes on different minutes to alleviate plexiglass congestion on HS Hold
Metcon:
1-2-3-2-1
Rope Climbs
6-12-18-12-6
Cal Row
-13 min cap
-Scale RC to 3:1 Ring Rows
-Make sure to take a picture of your sick arm pump afterward!
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Pauly VanderKelen
45° Bench Press: 3x20 with 55# dumbbells alternating with 3x20 BOBBR @ 75#
4x18 Strict GHD Sit-Ups with 12.5# in the weight vest alternating with 3x15 Chest Fly @ 65# / 3x10 Strict Bar Dips with 40# on the dip belt.
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