CYCLE 4, 20/08/2015

Warm Up
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:
One Arm Chin Up
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups
4 X 2 : Body Weight
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec
Handstand Push-Ups
Max Reps of unbroken Handstand Push-ups
Complete 2-4 reps after every set of OAC

METCON:
Cindy
20 Minute AMRAP: 
5 Pullups 
10 Pushups 
15 Squats
(can scale to 5 ring rows, 10 knee push ups, 15 squats)

COOL DOWN
SOTS Press
Press the bar from front or back rack while squatting
3 X 10 : AHAP