Wednesday, 4/14

Warm Up

3 Rounds
5 Dolphin Push Ups
10 Pause Squats
5 Push ups
20 Mountain Climbers

Prep (9 Minutes)
2x:30 Handstand hold+50 Single Skips
2×2-3 Strict HSPU+5 DB Hang Power Cleans+50 Single Skips
2×2-3 Kipping HSPU+5 DB Shoulder to OH+25 Double Unders

“CF Games Quarterfinal Test 1”

(10 Min Cap)

3 Rounds
10 Strict HSPU
10 DB Hang Power Cleans (50/35s)
50 Double Unders
Rest 1 Minute

3 Rounds
10 Kipping HSPU
10 DB Shoulder to OH
50 Double Unders
Score is total reps completed at 10 Min cap

Rest 1 Minute
Complete for time (5 Minute Cap)(non scored)

3 Rounds NFT

10 DB Zottman Curls
20 Band Tricep Pressdowns

HSPU scaling options
1-2 Ab Mats (hands on floor)
Kipping HSPU in place of strict
Seated DB Press (as heavy as possible to do first set unbroken)

DU Scaling
25 DUs
2x Single Skips