HPA GOLD:
12 Minute Clock:
2,000m Row- 80%
AMRAP Burpee BJ @30" in remaing time
(rest 5m)
+
12 Minute Clock:
2 Mile AB- 80%
AMRAP C2B Pullups in UB sets of 5 in remainging time
(rest 5m)
+
2 Mile Run @80%
*preferably on grass, or soft surface
HPA - Power
A. Squat Snatch Cluster, 1.1 @ 75%RM x 7 sets rest 2 min
+
2 sets @ effort
:80 Max Muscle ups
Run 200m
rest 2 min b/t sets
+
2 sets @ 90% effort
250m row @ 70% effort
:80 Max kipping HSPU
rest 2 min rest b/t sets
+
50 Toes to bar for time
*Every time you break perform 3 Burpees*
Couldn't get to gym today sadly:-( Well, I did for a little bit, but had to finish putting up the 6-person pull-up system we've been working on in the garage I workout in. Will have to post some pictures when it's finished.
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