Pre Class:

1) Pause Overhead Squat: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds.

2) Jerk Balance + Halting Jerk: Every 90 seconds for 15 sets

Warm-up as needed. Start at a comfortable weight and build up accordingly. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit.

WOD:

3) 5 Floor Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets

Warm-up as needed. Start around 60-70% of your 1RM Floor Press. Build as heavy as deemed fit. Pick a quantity of GHD  Sit-ups you can maintain and also finish with some time to recover before your next set of Floor Press. Goal should be to have about 60 seconds of full recovery time.

4) AQAP:

800m Run

40 Wall Balls 30/20

30 Handstand Push-ups

40 Wall Balls 30/20

800m Run

If you have the capacity to do them in a reasonable time frame, i.e. a couple of minutes, perform the HSPU strict.

Extra Work:

5) Row/Assault Bike: 10 x 1:00/2:00

1:00 should be a hard effort. The 2:00 should be an active recovery, keep yourself moving. Record efforts in meters or calories for each round.

6) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Paralette Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lower yourself as slow as possible. If these are easy for you, i.e. you can Strict HSPU back up, then add a weight vest.

8) Dumbbell Overhead Tricep Curl: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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