Wednesday November 25, 2015-

HPA GOLD:
A. PP. SJ; 2.1, rest 2m (drop & rest 15s after 2nd PP)
B1. CGBP; max UB @wt used for 6 last wk, rest 90s
B2. SA DB Row; 6-8/arm x5, rest 90s x5
+
5 Sets:
10 UB OHS @95-115 (from floor)
Rest 20s
:30 AMRAP DU's
Rest 20s
:30 AMRAP C2B (2 attempts max)

HPA - Power 
Skill: 
5 minutes of triple under practice 
+
skill: 
Handstand hold w/ shoulder taps  x 5 sets rest :60-:90
(attempt approx :20-:30) -- increase attempts if sets are far less than :20 and decrease rest as well if attempts are less than :10 per clip
+
For time: 
Accumlate 4 minutes of Hanging L-sit 
50 Alt Pistols 

+ rest 10 min 
+
50 Burpee box jumps for time @ 24"/20"
+
10 min Recovery