Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.
For time (taken from Crossfit Invictus with slight modification):
Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.
Spend 15-20 minutes working Handstands.
Not for time, do 5 rounds of:
For time do 3 rounds of:
For time do 3 rounds of:
Results: First round of the Metcon in 7:32. Second in 10:43.
Every 4 minutes for 20 minutes do:
For time do two rounds of:
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.
Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).
The original workout was a partner workout, but since I missed the class I just did it alone and split it into 3 rounds…
For time do 3 rounds of:
Results: 14:31