Wednesday, 14 October 2020


4 Perfect push-ups with a 4 second negative

1:00 Rest

5 Sets



500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row


For time (12:00 cap)

*all lifts are same load (75/53)




4 @ 80%

3 sets for quality



Post results and experiences to comments


  1. Kile Young says

    CAP; 12:34

  2. Henry Smith says

    Hspu W/ 1 abmat
    Mod pistols foot behind ankle

  3. Kyle Kirkpatrick says

    2 ab mat hspu
    Lunges instead of pistols

  4. White Ape says

    11:05 Mod
    I still had to slightly mod the ring dips due to my right shoulder. I went slower than I would have doing rx dips with a good shoulder. I slightly touched toes of one foot at the bottom for support in the bottom of the dip.

    3 sets of 4 @ 405
    Last set got heavy!

  5. Hit cap. Completed all PLU. Mod HSPU, dips
    Shoulders were dead today…DEAD.
    3 sets of 4@ 235#

  6. Went over cap and finished at 16:41 for no DL reps!
    Mods include: 35# barbell, 15# KB Press for HSPU Prog, and PLU Prog.

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