4 rounds

0:30 Wall Walks
0:30 Belly to wall handstand hold

1:00 Rest btw rounds

3 rounds

400 m Bike
10 straight leg sit ups
5 empty barbell good mornings

Open Specific (Single modality)

30 Overhead squats for time
@60/42.5
- from the floor
- big sets, butknow when to take a break

For Time (15-17 min cap)

2 Rounds

30/24 Cal Bike
30 DBL KB Deadlift
15 Ball GHD Sit Ups
15 Hang Power clean

@32/24
@55/37.5

3x5 jumping negative pullups from box, slow descend.

8min EMOM

4-8 Ring Muscle ups

*Scale with muscle up progression like seated banded muscle up or false grip ring rows.

A: Power snatch max
B:Snatch pull max.

8 x 20sec hold / 10sec rest

3 rounds

1:00 Row
8 Stiff legged Deadlift, empty barbell
6 box step ups
4 push ups

Warm up
3:00 bike or row

Then barbell warm up

Barbell cycling
E2MOM x 5
8/5 cal bike
9 deadlifts
6 hang power cleans
3 push press

*increasing in weight each round