Level 1

5 HSPU

10 Deadlifts  155#/105#

100 Double Unders

10 Deadlifts

5 HSPU

Then.

15 Burpees

25 KB Swings  53#/35#

4 times.

Post times.

Level II

5 Ring HSPU (W 2)

10 Hang Squat Cleans  165#/113#

200 Double Unders

10 Hang Squat Cleans

5 Ring HSPU

Then.

10 Burpees

2 Rope Climbs

5 times.

Post times.

Coaching Tips:  L1 We're going to substitute Seated Presses for HSPU's. This will go a long way at building some shoulder strength without the use of body english.  In the end, it will help getting out of the bottom position of the HSPU more than the use of the bands would.  Expect that your grip will be challenged when you're in the middle of the second workout.  LII  Women are only doing 2 ring HSPU's.  The challenge will be getting into position at the start, if you haven't practiced this movement before.  After the first round of HSC's, your grip is going to get smoked as you work your way through the 200 double unders.  The first time through the burpee/ rope climb workout, it was clear that 3 rounds was just too short of a workout. So, we're going to try 5 rounds to see if it makes a difference to the good rope climbers in the gym.  We'll all go 18'.

Happy Birthday Anni!