November 12, 2018 – Competition

A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4-6 reps

Make the deficit challenging, but we still want you completing the four reps each of the six sets.

B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%

D.
Every 12 minutes, for 24 minutes (2 sets) for times:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Strict Handstand Push-Ups
10 Muscle-Ups
30/20 Calorie Assault Bike