A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
really like these – myabe in my post crossfit career I want to dream of moving like these guys in the Ido Portal clan
B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
3-3-1
B2 – Strict C2B AMRAP (-1), rest 30 sec
5-5-3
B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets (same)
6-6-5
C1 – Strict HSPU AMRAP (-1), rest 30 sec
10-8-5
C2 – Kipping HSPU AMRAP (-1), rest 30 sec
11-11-8
C3 – BB shoulder to overhead @ 105lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets
17-16-15
D1 – 1-arm DB bench press x 8/side, rest 15 sec bt arms, 60 sec after both
50 – controlled and felt good. 50 is as heavy as I have for db’s but do have a 70lb kb
D2 – 1-arm DB bent over row x 8/side, rest 15 sec bt arms, 60 sec after both x 3 sets
70