With a Partner, As Far As Possible in 30 Minutes:
Partner A performs 2 Calorie Row + 2 Wall Ball, 20#/14# to 10′ + 2 Power Cleans (115/75) while Partner B Rests.
Partner B performs 2 Calorie Row + 2 Wall Ball + 2 Power Cleans while Partner A Rests.
Repeat at 4+4+4, 6+6+6, 8+8+8, etc
For wall ball, athlete should use either a heavier ball or higher target than usual!
(TARGET INTENSITY: 9)
Wall Ball: Scale load/reps/height as necesssary to keep the athlete working in sets of no fewer than 10 at any point during the workout.
Overhead Squat 3RM, then 90%x3x3
5 Bar Muscle Up Supine Transition Rocks (on ground, using foam roller)
10 Hyper Back Extensions w/twist
5 Sets of:
0:30 Wall Handstand Bridge, 3′ from wall
Parallette Planche Push Up Rocks x 5-8