Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

A: Strength
Build up to heavy 3rep OHS in 15-20min
B: Conditioning
10min amrap:
7 OHS 40/30kg
30 DU

A: Strength
Bench Press 5rm
B: Conditioning
30min emom:
15m farmers carry 24/16kg kbs
10 push ups
15 squats
*Goal is to make it through the workout without failing a minute. Scale accordingly. If you fail a minute take the rest of the next minute to finish the set and get some extra rest.
C: Burner
500m row for time
D: Accessory:
3rfq:
Side lying KB bottom up hold x30sec/each arm
trap raises x10-15/each arm
Hinge rows x8-10

A: ConditioningIn teams of three, complete five rounds for time of:
Row 1000 Meters
90 Double-Unders
60 Power Cleans 42,5/30kg
45 Box Jumps

1 person is working, the rest of the team is cheering him/her on.

12 min amrap

Increase all reps by 2 every round

• 1/3/5/7/9/11... Bar facing Burbees
• 1/3/5/7/9/11... Deadlifts 60kg
• 1/3/5/7/9/11... Hang power Cleans 60kg
• 1/3/5/7/9/11... Front squats 60kg
• 1/3/5/7/9/11... Shoulder to Overh head 60kg

Score os total amount of reps performed

“All Fours”

Part #001

In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans 42,5/30kg
Max Lateral Burpees over bar in time remaining.

Rest 4:00

Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans 57,5/37,5kg
Max Lateral Burpees over bar in time remaining.

Rest 4:00

Part #3

In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans 70/47,5kg
Max Lateral Burpees over bar in time remaining.

Rowing – Complete the rounds as 18/15, 15/12, 12/9 Calories per round.

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

4 stations, 4 groups
EMOM 16
a) cal row
b) box jump
c) KBS
d) plank
10 sec to change stations
RX: box 50/60 KB 24/16
Sc1: 50 KB 16/12
Sc2: 50 step if needed KB 12/8

Dynamics on track and ladder drills
ABC Running Drills
3 warm-up 0.04 curve sprints at 65% 75% and 85%

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