Wednesday November 27, 2019

AM - WORK
A) Row Testing
20min max effort row
*Track this score

B) Gymnastics Testing
3:00 max T2B

Rest 2:00

50 HSPU for time
(Open standard)
**8:00 CAP

PM - WORK
A) Push Press
In 10mins
Establish a heavy double.

Then:
3 x 8 reps, 75% of double
Rest as needed.

B) Superset:
6 sets;
8 Heavy Chinese Plank rows
Rest 20s
5 / 5 Filly Press, 2 x 15
Rest as needed.

C) Muscle-ups
5 x Max reps, strict, Muscle-ups with 5s dead hang w/ false grip.

D) Work
5 rounds for time:
30 Double Unders
15 cal ski erg
7 DB Thrusters, 2 x 22/15kg

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