Warm up: Coach’s Choice
Strength/Skill: Floor Press
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Three 6-Minute AMRAPs/3 Minutes Rest Between
6 Minute AMRAP
6 Floor Press (165/115)(115/75)
6 Pull Ups
6 Handstand Push Ups
Stimulus/Focus: This should be a heavy bar for floor press, but with 6 reps it should be possible to do it unbroken when fresh. Aim for 4 rounds.
6 Minute AMRAP
6 Floor Press (135/95)(95/65)
6 Chest to Bar
6 Strict Handstand Push Ups
Stimulus/Focus: This should be a moderate bar for floor press and the reps should be unbroken on it. The gymnastics is more challenging. Strive to do two small sets if possible. Aim for 3 rounds.
6 Minute AMRAP
6 Floor Press (95/65)(65/45)
6 Bar Muscle Ups
6 Strict Wall-Facing Handstand Push Ups
Stimulus/Focus: This should be a lightbar for floor press and the reps should be unbroken on it. The gymnastics is much more challenging. These may be in singles. Aim for 2 rounds.
Cool Down: Tabata Side Plank Holds