16.11Warm up: CFWU x 2, PVC Pass thru,
Pre-mobility: Ball overhead rib mobilization

Health and Fitness

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6-8 reps
Minute 2 – Pull ups (if you cannot do pull ups then 3-5 negatives)  x 4-8 reps
Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval

B. Complete as many reps as possible in 3 minutes:
Burpee Box Jump-Overs (24″/20″)

rest 3 min

AMRAP in 3 minutes:
DB Shoulder to overhead

Classic:

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 3 reps – Suggested loading – 80-85%
Minute 2 – Pull ups on Rings (if you cannot do pull ups then 3-5 negatives)  x 4-8 reps (aim to hold false grip)
Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval

B. Complete as many reps as possible in 3 minutes:
Burpee Box Jump-Overs (24″/20″)

rest 3 min

AMRAP in 3 minutes:

Shoulder to overhead (95/65)

D. Mobility = T-spine smash, banded bully