Friday:  January 31, 2019

Warm-Up(0:00 – 10:00)
Mobility:  Banded Internal/External Rotations, 20/arm

AMRAP 5 Minutes
10 Box Jumps
:30 Freestanding HS hold
10 Kip Swings
:30 Plank Plus

*If you’re still working on your HS holds, use a wall, box, etc. to get you on your hands.

Strength/Skill(10:00 – 30:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(35:00 – 57:00):  Strict Time Cap of 22:00

Fitness
8 Rounds
8 Box Jumps 24/20″
8 Sit Ups
8 Push Ups
8 KB Sumo Deadlift High Pulls

Performance
10 Rounds
8 Box Jumps 24/20″
6 Toes to Bar
4 Handstand Push Ups
2 Power Cleans 155/105lbs

Option 2:  Modify the HSPU to 8 regular pushups and 135/95lbs on the barbell.

Competition
12 Rounds
8 Box Jumps 24/20″
6 Toes to Bar
4 Deficit Handstand Push Ups (45/25lb plates)
2 Power Cleans 185/125lbs