The Foundry Printers Row, The Foundry Union Station – Competitor
Strength
Deadlift (16 Rounds :20 On/ :40 Off @ 50% for max reps)
Assistance
6×3 Incline Bench Press
6×2 Snatch Pulls – 2×2@ 100%, 2×2@ 105%, 2×2@ 110%
Gymnastics
Accumulate 3mins of Handstand Holds
Accumulate 1 minute of single arm handstand holds
Build to as big a deficit as possible for a triple HSPU.
2×25 Push Ups