05.19.2015

Fitness
FIT: Push Press (3×5; all sets up from last Tuesday)
3 strict chin-ups + 3 strict pull-ups between sets

FIT: Metcon (AMRAP – Reps)
14:00 ascending ladder (1s/2s/3s/etc):
1 pull-up
1 toes to bar
1 ring dip
1 chin-up
1 v-up
1 push-up
*expect lots of rest by the end, kip as desired, but quality priority!

Competition
COMP: Handstand Hold (5:00 window, wall face position work)
COMP: Headstand Kip to Handstand (5:00 window)

COMP: Push Press (3×5; all sets up from last Tuesday)
3 strict chin-ups + 3 strict pull-ups between sets

COMP: Metcon (AMRAP – Reps)
14:00 ascending ladder (1s/2s/3s/etc):
1 pull-up
1 toes to bar
1 ring dip
1 chin-up
1 v-up
1 push-up
*expect lots of rest by the end, kip as desired, but quality priority!

COMP: Metcon (No Measure)
45:00 run, row, or Airdyne

COMP: Metcon (No Measure)
3 rds
15 externally rotated band pull aparts
:30 per side banded lat stretch
:30 per side banded pec stretch