15m – Dynamics
10m – Barbell Prep
10m – Kipping HSPU Clinic
MetCon – “Gymnasty Heavy DT” - 5RFT:
12 Deadlifts 205/145
9 Hang Power Cleans 205/145
6 Kipping HSPU 9”/6”
*Rx for the men is 2x45lb plates + 1x25lb plate per side, females is 2x35lb plates.
**15m time cap
Scaling for the day is Rx, no deficit kipping hspu, and then a pushup variation that is challenging for the athlete (add rings, add load, etc). If they are doing kipping HSPU of any
variation, then the barbell load can be moderate.