2 ROUNDS
8 Groiners
8 Push-Up to Pike
8 Ring Rows
8 Strict Press*
Into…
2 ROUNDS
8 Kang Squats
8 Hand-Release Push-Ups**
8 Kip Swings
8 Front Squats***
* Push Press in Round 2
** Pike Push-Ups in Round 2
*** Thrusters in Round 2
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups
-Rest As Needed b/t Sets-
*Start Light and build to Workout Weight.
(No Measure)
FOR TIME*
100 Thrusters (95/65)
80 Chest to Bars
60 Handstand Push-Ups
*Partition reps and movements as needed.
(Score is Time)
KG BB: (42.5/30)
FOR TIME*
80 Thrusters (65/45)
80 Jumping Pull-Ups
60 Hand Release Push-Ups
*Partition reps and movements as needed.
(Score is Time)
KG BB: (30/20)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)