5 Rep Max Strict Press, Then
2 x Max Reps Push Press @ 5RM Strict Press Weight
5 x 20/16 Cals Air Bike Sprint
Then
For Time (15 Minute Time Cap)
– 20 Handstand Push Ups
– 20 Box Jumps @ 30″/24″
– 10 Bar Muscle Ups
– 16 Handstand Push Ups
– 16 Box Jumps @ 30″/24″
– 8 Bar Muscle Ups
– 12 Handstand Push Ups
– 12 Box Jumps @ 30″/24″
– 6 Bar Muscle Ups
– 8 Handstand Push Ups
– 8 Box Jumps @ 30″/24″
– 4 Bar Muscle Ups
– 4 Handstand Push Ups
– 4 Box Jumps @ 30″/24″
– 2 Bar Muscle Ups
To Finish
Tabata Planks
(8 x 20sec Work/10sec Rest)