Intermediate
Strength:
6 Rounds–
3 Front squats
3 Pull-ups
Muscular Endurance:
Bar hang x ALAP (as long as possible)
5 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Hollow body x 30 sec
Bar Hang x ALAP
Metabolic Conditioning:
Buy in: 20 supinated barbell rows
15 Min AMRAP –
10 Double kettlebell cleans
10 Kettlebell push presses
14 Hollow body alternating leg extensions holding kettlebells (7/side)
Kettlebell run x 160 yards
Beginner
Strength:
6 Rounds–
5 Squats
5 Inverted rows
Muscular Endurance:
Bar hang x ALAP (as long as possible)
5 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Hollow body x 30 sec
Rest, then –
Bar Hang x ALAP
Metabolic Conditioning:
Buy in: 20 supinated barbell rows
15 Min AMRAP –
10 Sumo deadlift high pulls
10 Medicine ball push presses
14 Hollow body alternating leg extensions (7/side)
Med ball run x 160 yards
