Tue Jun 9

Train
5 Rounds For Time (17 Min Cap):
12 Toes-to-bar
30 Double-unders
5/5 Single DB Hang C & J @ 50/35
30 Double-unders

Move
17 Min AMRAP:
12 Abmat Sit-ups
30 Skips
5 DB Hang Power Cleans

Warm-up
2 Min Bike/Run
10/10 Half Kneeling 3-Way Hip Rocks
100’ Double KB Overhead Carry (light)
30 Shoulder Plank Taps

Strength
Every 3 Min x 3 Sets: Strict Press
3 @ 60%, 3 @ 70%, Max Reps @ 80%
THEN:
12 Min Alternating EMOM:
1) 2-4 Negative Box HSPU
2) 20-30s Wall-facing HS Hold
3) Rest

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Stimulus
Strength: same format as last week; 2 sets of 3 and then a max set, repeated for 3 total sets. After strict presses are done, then perform an alternating EMOM of push-ups and holds. These can be elevated push-ups with planks

Train/Move: a bit of a grip destroyer. If skips take 30s, DB cleans about 45s, toes-to-bar 1 min, then you’re aiming for 5-6 rounds. Reduce reps of DUs, weight of DB, and alternate between TTB and kipping knee-raises as needed to aim for a round every 3-3.5 mins