Friday, November 18th

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Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB Z-Press Holds Rest 2 minutes

Skill: Week 6 of this complex (week 3 done on 11/1), shooting for increased reps overall. Use the same weight if you’re scaling as the previous week! We’re going to be performing a HSPU complex today, to be done with no more than 1 mat. You will perform a max set of strict HSPU or pike push ups, then immediately (without coming off wall) go into a max set of kipping HSPU/Z-Press, immediately into a max hold at the top.

Conditioning: “Fight Club” 3 Rounds for Reps 1 minute hang power cleans 95/65 | 75/55 1 Minute box jump overs 24″/20″ 1 minute of thrusters 95/65 1 minute pull ups 1 minute rest

Workout – fight gone bad variation with different, more complex movements. Weight should be light, but the volume that we’re moving will really tax our heart rate.