A1. Weighted chin-up 3×5 +1-5lbs from Aug 4
A2. GHD Sit-up x15
AMRAP in 30 minutes:
800m run,
80 Air squats,
8 Muscle-ups
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
Skill: Hanstand hold / Pike push-ups+EMOM x8:1. 6-8 pike handstand push-ups2. 30-40 seconds wall-facing handstand hold 5 rounds for time:8 calories10 push-ups12 kettlebell swings
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
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