Tuesday:  September 24, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash 1:30/side

Then 2 RDS
10 Push Ups
10 Kip Swings
10 Cal Row

Strength/Skill(15:00 – 30:00)
Grip Strength
Perform 3 Rounds of:
1 Lap Farmers Carry (KB or DB – Heavy but unbroken)
Accumulate 30 – 60 seconds Pull Up Bar Dead Hang

WOD(35:00 – 59:00):

Fitness
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps Ring Rows
b) 3 Laps Run into Max reps Push Ups

Performance
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps C2B Pullups
b) 3 Laps Run into Max reps Handstand Push Ups

Option 2:  Regular Pull Ups and Deficit Push Ups (45/25 lb plates)

Competition
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps Strict Pull Ups
b) 3 Laps Run into Max reps Strict Handstand Push Ups