A. Clean – 6×3, building
B. For this piece, warm yourself up well and then give a max effort, unbroken set of each (you have one shot for that effort). Take the time you need between the pull ups and HSPU. We will use these numbers in the next coming weeks so if you miss today try to get these in at some point.
B1. Strict Chest to Bar Pull ups – 1x ME)
Good hollow body position (feet in front of you, no arch in your back), make contact with the bar
B2. Strict Handstand Push-ups – 1xME
Make sure your head gets through at the finish position.
C. EMOM 16 (alternate)
C1. 8 Toes to bar
C2. 7 OHS (115-155, 80-105) -> your choice in weight
C3. 3-5 Bar muscle ups
C4. 8 wall balls (30, 20)
All sets should be Unbroken. Choose weights and reps accordingly. The weight listed are suggestions for today. Pick a weight between what’s listed and go with that for all sets. Today is a chance for you to work on movements. Think of this as a skill/training session.