• WARMUP
  • Bike 1600m
  • 20 Ring Rows
  • 20 Push-ups 

  • SKILL 
  • Not For Time (CAP 15)
  • 10-9-8-7-6-5-4-3-2-1
  • Strict Pull-up
  • Handstand push-up (kipping permitted)
  • *If you are unable to achieve a strict pull-up or a handstand push-up today is the perfect day for you to practice perfect technique in these regressions and to also take a step back from always moving so quickly to really focusing on proper movements patterns for each.  If you can perform these exercises then today is the perfect day for you to become stronger in each movement.  

  • METCON (Partner)
  • 80-60-40
  • Calorie Row
  • 40-30-20
  • Power Clean 135/95
  • *1 person works at a time 
  • *Partition anyway you'd like