Strength Part 1
3 minute AMRAP:
10 Wall Facing Strict HSPU’s
15 Strict HSPU’s
AMRAP Kipping HSPU’s in Remaining time
Scaling:
3 min AMRAP
3 Wall Walks
15 Box Pike HSPU
AMRAP Hand release push ups
Strength Part 2
Single Arm Dumbbell Z-Press
6 sets of 8-10 reps
Rest 30 seconds between setes
*alternate sides per set (3 sets/side)
Rowing Helen
3 rounds for time of:
• 500/400m run
• 21 Kettlebell Swings 53/35lb (American)
• 12 Pull-ups
Time Cap: 15 minutes
Scaling:
– If runs take longer then 2:15 scale to 250m.
– Scale Pull ups to Ring rows.