Reverse TABATA: HSPU *10 seconds work, 20 seconds rest x 8 sets   E2M OHS 3-3-3-3-3 *3 second hold on the bottom of the rep one *Try to increase weight each set   *Increase weight each set.   For Time: 10-8-6-4-2 T2B 2-4-6-8-10 Push Press 115/73 ...

“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets   *5 minute time cap   :12 AMRAP 200m Run 3 Bar Muscle ups 200m Run 10 C2B Pull ups 200m Run 15 Pull ups   Accessory work: 50 Overhead plate sit ups 100 Hello Dolly (scissor kicks) ...

E2M Behind the neck Split Jerk 1-1-1-1-1 *Increase weight each set   E2M Push Press 10-8-6-4-2 *Increase weight each set   For Time: 50 OHS 95/63   Accessory work: 3 x 10 Hollow hold with banded pull overs 3 x 10 Hollow hold with banded pull downs ...

“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *5 minute time cap *We will repeat this and the time cap will get longer.   4 Rounds 25 Pull ups 25 Push ups 25 Sit ups 25 Squats *Optional: bring and wear your own weight...

E2M Front Squat 3-3-3-3-3 *Increase weight each set   For Time: 21 Deadlifts 225/153 50m Walking goblet lunges 40/25 15 Deadlifts 225/153 50m Walking goblet lunges 40/25 9 Deadlifts 225/153   Accessory work: 3 x Max Pallof holds ...