hspufree

ATHLETES
A. Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

B.WOD*
21 HSPU
21 Ring Dips
750m Row/800m Run
15 HSPU
15 Ring Dips
500m Row/400m Run
9 HSPU
9 Ring Dips
250m Row/200m Run
*Scaled — Strict Press and box dips
COMPETITORS

A. Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

B. Strict Press 3×1 @80-90% 4×1 @90-100+%

C. 5 Rounds
Row 1k
Rest 3 minutes

D. “Reverse JT’
21 Push-ups
21 Ring dips
21 HSPU
Rest 1 minute
15 Push-ups
15 Ring dips
15 HSPU
Rest 1 minute
9 Push-ups
9 Ring dips
9 HSPU