Workout of the Day:

1) Coach Led Warm-up

2) 4xME Set of Strict HSPU + ME Set of Kipping HSPU

Notes: Complete a ME set of Strict HSPU and then without coming off the Wall complete a ME set of kipping HSPU. Rest as needed between sets

3) 13 Minute AMRAP of
5 Strict Ring Dips
50 Double Unders
5 Strict Ring Dips
50 Sit-ups

4) Mobility/Stretching

Competition Programming:

1) Find a 5RM Power Clean

2) 5x3 Power Cleans using 85% of above

3) 3x3 Clean pulls using 105% of your 1RM

4) “Helen”
For time complete 3 rounds of
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

5) Mobility/Stretching

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