Strict Gymnastics 10 min
Strict Pull-Ups
Strict Handstand Pushups

Repeat effort from last Friday.

“Under the Sea” Part A
For Time, with a 30:00 Time Cap:
2,000m Row
150 Double-Unders
100 Bar-Facing Burpees

– No weights necessary for today’s 3-station chipper workout, as we’ll complete all cardio and gymnastics movements
– You’ll finish all the listed work at one station before advancing to the next
– Your score is the total time it takes to complete the 3 movements
– We expect this workout to take between 15-25 minutes to complete
Row: ~8-10 Minutes
Double Unders: ~2-4 min
Bar facing burpees – 5-10 min

“Under the Sea” Part B
In Time Remaining until the 30:00 Cap:
Build to a 1RM Hang Squat Clean

All percentages based on 1RM Squat Clean:
Set 1 – 65% of 1RM Squat Clean
Set 2 – 70% of 1RM Squat Clean
Set 3 – 75% of 1RM Squat Clean
Set 4 – 80% of 1RM Squat Clean
Sets 5+ – Build to a 1RM for the day.

– Once we finish “Under the Sea” Part A, we can work to recover and begin Part B.
– We have the remaining time from when we finish to the 30:00 mark using the same clock.
– The goal here will be to immediately shift our focus to recovery in order to begin and work to our heavy hang squat clean.
– This structure of estabilshing a max on a lift immediately after a workout reflects what we have seen in the Open and other competitions.
– With the fatigue in our legs from Part A, the barbell is going to want to pull us forward more than normal, we need to expect this and stay balanced throughout the lift.

Remember you can scale the reps as needed !
Don’t not come just because you see 100 BFB.