July 10, 2018 – Competition

A.
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Muscle-Ups
6 Strict Handstand Push-Ups
12 Alternating Pistols

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 93-96%
*Sets 10-12 = 2 reps @ 80-85%

C.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
DB Hammer Curls x 8 reps

*Med Ball tosses should be performed from the lunge position and thrown over the front leg.

D.
Every 90 seconds, for 30 minutes (20 sets) for times:
15/10 Calories of Assault Bike

Please note times for each of the 20 sets.

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