Warmup

core – tabata

legs over dbell

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups/ strict double Dumbells press !

5 Minute Time Cap

ups (On the 7:00…)

1 Set:

Max Unbroken Strict Chest to Bar Pull-ups / pull-ups / banded

STIMULUS

• When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict chest to bar pull-ups

• Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window

• Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement

• Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and touch below the collarbone to the bar at the top

• If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight

• If you’re unable to complete a strict chest to bar pull-up without a band, go with regular strict pull-ups or choose the least amount of band resistance that allows you to complete at least 1 rep

WOD

“Bubbles” (On the 10:00…)

For Time:

1 Burpee Box Jump Over

25 Double Unders

2 Burpee Box Jump Overs

25 Double Unders

3 Burpee Box Jump Overs

25 Double Unders

Continue Up To:

10 Burpee Box Jump Overs

25 Double Unders

Box: (30/24)