Workout of the Day:

1) Coach led Warm-up

2) 4x ME set of Strict HSPU+ME set of Kipping HSPU

Notes: Complete a max effort set of Strict HSPU and then without coming off the wall complete a max effort set of Kipping HSPU

3) 10 Minute AMRAP of
30 Foot Handstand walk
15 Push-ups
15 T2B

4) Not For Time complete 4 rounds of
10 Floor Wipers https://youtu.be/haoLk8cL4Rc
20 Russian Twists with KB AHAP

5) Mobility/Stretching

Competition Programming:

1) Bench Press -
Work up to a 3RM
5x2 using 92.5% of above

2a) 3x10 strict ring dips
2b) 3x10 DB bench press AHAP
2c) 3x10 Skull Crushers AHAP

Notes: Rest 60 seconds between exercises 90 seconds between rounds

3) 1xME set of MU then
4x3 Bar Muscle ups

4) 10 Minute AMRAP of
5 Strict Pull-ups
5 Burpees

5a) 4x15 V-ups
5b) 4x60sec Plank holds