For Time:
50 Pull-ups
40 Front Squats (135lbs/95lbs)
30 Handstand Push-ups
20 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
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WODprep Strategy Top Tips:
Start with a steady pace on pull-ups, breaking them into sets of 10. Transition swiftly to front squats, focusing on efficient reps to preserve energy.
For handstand push-ups, maintain strict form and partition into manageable sets, aiming for consistent progress. Tackle burpee box jump overs with controlled explosiveness, minimizing rest between reps.
Finally, approach bar muscle-ups with confidence, breaking them into small sets to prevent burnout. Throughout the workout, maintain proper form, and strategically manage fatigue, keeping an eye on the clock to optimize your time.
Stay composed, push through discomfort, and finish strong to achieve your best time possible.
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Looking to build strength with zero equipment? You can make huge Handstand Push Up gains by following these 7 levels in my video!
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Free Handstand Push Up Guide –Â https://wodprep.com/handstand-push-ups/
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Free Handstand Walk Guide – https://wodprep.com/handstand-walks/
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