Skill-
HSPU..
Learn the kip or work for deficit..
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Metcon-
20 AMRAP-
15 T2B
5 Floor press @60/42.5kg
10 Dual DB lunges @2×17.5/12.5kg
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Gainz- Upper
Warm-Up (5 min)
Compound Block
Strict Press 3×8@ 60% (90 s)- RIR 3
Pull-Up 3x RIR 2
Accessory Block A 3 super sets of-
6 Floor press + 15 Floor wipers
Accessory Block B 3 super sets of-
10 Strict upright rows + AMRAP of ring dips
Core work Complete 50 Strict K2C (every break = 6 Push ups)