A Couple Hundos!

Strength

Cash in: 10min Handstand / HSPU tech

On a 30min clock:
0:00-10:00
For Time:
100 Step Ups 24/20
EMOM: 10 sit-ups

10:00-20:00
Work to 1RM Push Press

20:00-30:00
For Time:
100 KBS 53/35
EMOM: 5 Strict Press 75/55

Cash out: Flight Simulator (10min time cap)

WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

SPECIFIC WARMUP
3-5 sets
3 Push Press (work to a challenging set of 3)
6 Alt Step Ups
5 Sit-ups
6 KBS

INTENTION
should have 30+ seconds for step ups each minute
Should be able to do 15+ UB KBS
should be able to go UB on strict press

SCALES
Scale sit-up reps if not able to complete in 30s or less
Scale KB weight to something you can do UB for 15+
Scale Strict Press weight to something you can do UB quickly

 

MetCon

KINDA EQUIPPED

On a 30min clock:
0:00-10:00
For Time:
100 Step Ups 24/20
EMOM: 10 sit-ups

10:00-20:00
Work to 1RM Push Press or Deficit HSPU

20:00-30:00
For Time:
100 KBS 53/35
EMOM: 5 Strict Press 75/55

BODYWEIGHT / HOUSEHOLD GEAR

On a 30min clock:
0:00-10:00
For Time:
100 Step Ups
EMOM: 10 sit-ups

10:00-20:00
Work to 1RM Deficit HSPU

20:00-30:00
For Time:
100 OO Swings
EMOM: 5 OO Strict Press