Strict Handstand push up
10 round for time
2 strict handstand push up
6 kipping pull up
10 weighted box step 60cm
–One&Only Team competitor–
Strength: Back squat – 10 rounds, every 2:30, perform:
-3x Back squat superset with 5x calorie sprint on Assault bike (Start at a moderate weight and increase the weight each round so the last set is a max triple for the day.)
-A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. If you do not have an assault bike, you can sub with an explosive lower body movement of your choice. Keep the reps low and intensity high. Some examples would be max height box jumps, broad jumps, 40m dash, mountain climbers, jumping lunges, etc.
Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
-1-arm KB squat clean, each side(53#/35#)
*Round 1 = 10 reps right arm + 10 reps left arm, 2 = 9+9, etc.
Core: 3 rounds, not timed:
-10x glute ham raises (Use a GHD if you have one)
-10x standing barbell Russian twist, each side (AHAP)