1-2-3-4-5-6-7

Strict Dips 

Strict Handstand Push Ups 

1-2-3-4-5-6-7

Strict Pull Ups 

Hang Muscle Clean (115/75)

2-4-6-8-10-12-14

DB Bench Press 

Weighted Push Up (Vest OR Plate on back)

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This can be “for time” or simply a strength day pace with a little extra urgency.  Goal is as many unbroken sets as possible

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SUGGESTED WARM UP

  1. EMOM 5: 5 Burpees + 5 Hang Clean and Jerk (45/35)
  2. Stretch / mobilize lats and pecs
  3. 10 Second HS Hold + 10 Seconds half-reps + 10 seconds Strict HSPU
  4. 3-5 Tempo DB Bench Press + 3-5 Alternating Renegade Row

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