Skill/Warm-up:

Pistols: mobility/balance/technique

HSPU/Pull-ups: 3 Rounds of 3-5 HSPU negatives and 3-5 pull-ups, 10 sit-ups

*break class in half…one half with coach on pistols, other half on the HSPU/Pull-up warm-up

MetCon:

Partner “Mary XXX”

AMRAP 20:

10 Handstand Push-ups

20 Alt. Pistols

30 Pull-ups

15 Handstand Push-ups

30 Alt. Pistols

45 Pull-ups

20 Handstand Push-ups

40 Alt. Pistols

60 Pull-ups

25 Handstand Push-ups

50 Alt. Pistols

75 Pull-ups

30 Handstand Push-ups

60 Alt. Pistols

90 Pull-ups

—CASH-OUT—

Max Single DB Devil’s Press in 7 minutes

*Pace: Have some fun and get after it!

*split all reps as needed

Beginner: Double DB Push Press @25/15, Double DB Lunges @25/15, Ring Rows, 25/15

Intermediate: Double DB Push Press @35/20, Double DB Lunges @35/20, Ring Rows, 35/20

Advanced: 50/35

Sport: 70/50