Warm up - pigeon stretch + couch stretch + lat/pec stretch (2 min each movement), 2 rounds of: 10 calorie bike hard + 10 shoulder rolls + 10 push ups + 20 air squats (feet together/narrow), then warm up pistols and HSPU
A) 10 Rounds
20/15 Calorie Bike Erg
5 Strict Pull Ups + 7 Strict HSPU + 10 Pistols
B) 5 Rounds (Every 5:00 min)
24 GHD Sit Ups
12 Bar Facing Burpees
6 Snatch R1) 135/75 R2) 155/95 R3) 185/115 R4) 205/135 R5) 225/155