• 1. Warmup
  • 4  Steady Rounds:
  • :30 second Plank Hold
  • 10 Barbell Push Press
  • 30 Double Unders
  • 2. Strength
  • Find 1RM Strict Press
  • 3. Met-Con
  • 3 Rounds For Time:
  • 84 Double Unders
  • 21 Deadlift 185/125
  • 4a. Gymnastics Accessory
  • Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.
  • 4b. Strength Accessory
  • Find max set of strict HSPU in one attempt