The Workout of the Day for October 17, 2017

WARM-UP:

2 Rounds:

15 KB Swings 53/35

10 Pull-Ups

400m Run

STRENGTH:

Strict Handstand Push-Ups

2 Rounds:

50% Max Unbroken Strict HSPU

40% Max Unbroken Strict HSPU

30% Max Unbroken Strict HSPU

*Rest as little as possible between sets, 2 min between rounds. Scaled is same percentage work for Max Unbroken Seated DB Press.

METCON:

AMRAP 4min:

27 KB Swings 70/53

27 Burpees

27 Chest to Bar Pull-Ups (scaled Jumping Chest to Bar Pull-Ups)

Rest 4min

AMRAP 4min:

21 KB Swings 70/53

21 Burpees

21 Toes to Bar

Rest 4min

AMRAP 4min:

15 KB Swings 70/53

15 Burpees

15 Pull-Ups

*Score is total reps for all three AMRAPS

Aaron Kennedy