General warm-up:
Run 400m
10m Spiders
10 Hand-release push-ups
10 Sit-ups
10 Pull-ups
10 Squats
Row 300m
40m D-ball high carry
20m Heavy farmers carry
10 Handstand push-ups
10 Ring dips
Barbell warm-up:
5 reps of each at (45/33):
SDHP
Power snatch
Thruster
…then…
3 reps of each at (75/53)
Conditioning:
Row 1000m
30 Ring dips
30 Sumo deadlift high-pulls (75/53)
30 Handstand push-ups
30 Power snatches (75/53)
30 Burpees
30 Pull-ups
30 Thrusters(75/53)
For time
Post results and experiences to comments
26:54 scaled with 60#
28:18 scaled hspu and dips
23:56 Rx
31:06 mod dips purple band
Those hspu KILLED ME!!