Tue Sep 22

Train/Move
3 Rounds For Time:
21-15-9 Strict HSPU (or Dumbbell Push Press)
400m Run
21-15-9 Ring Dips (or Bench Dips)
500m Row
21-15-9 Push-ups
400m run

Warm-up
2 Sets:
1 Min Cardio
10/10 Kneeling Single DB Strict Press
5 Inchworm
20 Banded Face Pulls
20s Ring Support/Plank

Strength
5 Bench Press: Every 2.5 Min
Build to heavy set of 5

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Stimulus
Strength: build to a heavy set of 5 today focusing on maintaining shoulder stability and vertical forearms. Aim for 75-80% if things are moving well

Train/Move: blending together two benchmark workouts, “Strict JT” and “Jerry” which can be performed separately if you have time (see Games Prep). Flow of workout goes: 21 HSPU, run, 21 dips, row, 21 push-ups, run, 15 HSPU, run, 15 dips, row, 15 push-ups, run, 9 HSPU, run, 9 dips, row, 9 push-ups, run

Games Prep
For Time:
21 Strict Handstand Push-ups
21 Strict Ring Dips
21 Push-ups
15 Strict Handstand Push-ups
15 Strict Ring Dips
15 Push-ups
9 Strict Handstand Push-ups
9 Strict Ring Dips
9 Push-ups
Rest 5 Min
21 Handstand Push-ups
21 Kipping Ring Dips
21 Push-ups
15 Handstand Push-ups
15 Kipping Ring Dips
15 Push-ups
9 Handstand Push-ups
9 Kipping Ring Dips
9 Push-ups

1 Mile Run
2000m Row
1 Mile Run

12 Min Alternating EMOM:
10-15 Lateral Burpee Over Line
10-15 GHD Sit-up

100 Banded Pull Aparts (for quality)