WHITEBOARD BRIEF

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today.
– Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today – shoot for 75% for and sustain that for the entire 12 minutes.

STRENGTH

Handstand Push-ups
– Rx+: (Accumulate 20-30 Strict Reps)
– Rx: (Accumulate 5 Strict + 20 Kipping)
– L3: (Accumulate 20-30 Kipping)
– L2: (Accumulate 20 to 1-2 Abmats)
– L1: (Accumulate 30-50 Box Push-ups)
*In between sets complete 20 Banded Facepull-aparts

METCON

AMRAP 12:
40 Double Unders
30 Walking Lunges (BW)
20 Barbell Rows (95, 65)
10 T2B

Rx+: (End each round with 5/3 Bar Muscle-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups)
L1: (20 Walking Lunges per round) (55, 35) (Ring Rows)

EXTRA CREDIT

Rollback Triceps Extensions: 4 x 12. Rest 60s.