I heard some fast times coming back today with some athletes in the 13’s! ¬†Finishing the week off with some tempo overhead squat work.

A) 2 Min Assault/row

3 Min AMRAP

20 Sec Barbell good morning

20 sec handstand hold

20 Sec light goblet squat’s

1 Min Jog

B) 12 Min to establish a one rep tempo overhead squat with 5 full sec to bottom position and 5 full sec in bottom position (have partner count)

C) “The Pee Chee Folder””

12 Min AMRAP

24 Double Unders

12 Dumbell Lunges 50/35

8 Dumbell Power Cleans (same weight as lunge) please don’t drop dumbells the heads break)

4 Strict Handstand Push to 2′ deficit (45’s and ab mat) scale to strict or kip)