Handstand walk/hold practice
16min AMRAP
20 DB deadlifts 75/50lbs
Then 2 Rounds
50 ft briefcase carry 75/50lbs
50 ft handstand walk
With a partner Complete
100 Cal Row
25 Sync Sit-ups
100 KB Swings Russian 70/53
25 Sync Sit-ups
100 KB Swings Russian
25 Sync Sit-ups
100 Cal Row
While partner rows other plank
While partner Kb Swings other hangs
Every 2 Minutes
7 Rounds
9 Power Cleans 155/105
6 Alternating Barbell Lunges
3 Muscle Ups (5 Pull-ups)
Bar or Ring Muscle Ups Ok
10 Rounds
10 Deadlifts 185/125
5 DB Strict Press 50/35
5 DB Push Press
50 Double Unders (75 Singles)
*Rest 1 Min
Must be unbroken sets on DL (50% or Less) and Press or decrease load
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaled:take 10 reps off everything
Treat this as a test of our Push-up/pull-up capacity
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15min to build to a 1RM at each movement
Max Effort 500m Row
Sprint!!! let’s get it
Pigeon Stretch -1min each leg
Couch Stretch-1min each leg
Alternating Min for 10min
5-10 Ring Dips
10 False Grip Ring Rows
20min AMRAP
30 KB Snatch 35/24
20/15 Cal Row
10 Shuttle Sprints
*1 min rest
1min Low Dragon Each Leg (Ankle Mobility)
Body Positioning/Lat Drills
Kip Swings
Toes to Bar Progressions
4min AMRAP
Toes to Bar
KB Swings Russian 53/35
*2 Min Rest
4min AMRAP
Knees to Elbows
KB Goblet Squats 53/35
Reps increase by 3 each time
20min AMRAP
50 Thrusters 95/65
40 Thrusters 115/85
30 Thrusters 135/95
20 Thrusters 165/115
10 Thrusters 185/125
*each time the bar drops both partners do 3 Burpees
Scaled
Men’s-45/65/95/115/135
Women’s-35/45/65/75/95
10 Rounds for Time
10 Bench Press 135/95
10 KB Swings Russian 70/53
10 GHD Situps
15/10 Cal Row Sprint!!
*rest 1 Min
All Sets Must Be Unbroken Otherwise Decrease Weight
From High Rings if have MUs
Rest 2 min between attempts
