Friday October 18th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 10 Front Squats
2) 5-10 Strict HSPUs
OR
30-60sec of Handstand Walking

Can work up in weight on Front Squats

HSPUs:
Pick a challenging version of strict HSPUs that you can achieve at least 5 reps of
D - Heavy DB Z Press, Box Pike Push ups (can try from toes or add a deficit with plates), Negative HSPUs
F - Max Set
P - Deficit

HS Walking:
Kick Ups to Wall
Wall Walks
Handstand Shoulder Taps
Box Around-The-Worlds
Max Distance
Obstacle Course

WOD

AMRAP 18
18/15 Calorie Row or Ski
12 Wall Balls
9 Burpees
6 Squat Cleans

D - Choose weights
F - 20/14[WB], 135/95[Bar]
P - 30/20[WB], 165/115[Bar]

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BURN

SWEAT

AMRAP 15
500m Row or Ski
20 Ball Slams
20 Double DB Box Step Ups

STRENGTH

AMRAP 10 (FOR QUALITY)
10 Deficit Sumo KB Deadlifts
10/side Front Foot Elevated Back Step Lunges