Friday 30th October

1) Back Squat 3 x 3rm then 10rm

2) For time:

RX'd
7 rounds:
7 x Handstand push ups
7 x Sumo deadlift high pull 52/34kg
14 x Alternating Pistol squats

Intermediate

5 rounds
7 x Handstand push ups (abmats)
7 x Sumo deadlift high pull 43/29kg
14x Alternating assisted pistol squats

Beginner

5 rounds
7 x Pike handstand push ups
7 x Sumo deadlift high pull (scale weight appropriately)
14 x Air squats

Extra:

1) Clean pull 3 x 5 @ 105%

2) Jerk dips 3 x 3 @ 100%

3) Every min on the min for 10 minutes..
5 x Chest to bar pull ups + 5 x Toes to Bar

Simon Lee