8min to reach 75%
E2MOM x 3
5reps @ 75%
14min Amrap of:
20m Handstand Walk
6/4 Ring Mu
5Reps of: HS Turn arounds W/Feet on the box. every 180degrees turn is 1rep.
20” L hold from the pullup rig.
10 Parallet dips
3-5 Wall climbs
12-15 Pistols – use gymnastics progressions
15-20” Lsit on the low parallels
6-10 Dips w/hip extension on the low parallels
Goal:Raw strength. Pull that bar up. Work at the prescribed percentages
When it comes to the skill movements ,the Aim is to perform as many unbroken reps as possible. Focus on this.
Focus: Maintain good hollow position and tension to your body
—Keep your main Focus on become better MOVER , that will leads you to become better Performer and athlete.If you focus on the opposite first, like the speed or the power output or the sweat, you lose the main goal that is being a more functional human.