3-5 Sets:
2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

8 sets of 1 clean + 2 jerks @75-85%

Wod: 18.4 !

For time: (9 min TC)
21 deadlifts
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts
50-ft. handstand walk
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walk

Strength: 15 mins to build upto a 1rm snatch balance

Wod: 16 min Emom
Min 1- OHL
Min 2- power clean
Min 3- STOH
Min 4- rest

Wod:* you pick weight Score = weight x reps
Aim to pick a medium heavy weight that you can cycle reps with.

Skill: 10 mins working on BMU

Wod: for time
10-1 reps
Power snatch@50/35
100-10 reps
DUs

Wod: you perform 10 power snatch then 100 DUs then 9 power snatch then 90 DUs and keep following the pattern.
Aim to cycle the power snatch and complete DU in at least 2 sets

Strength: 15 mins to build upto a 2rm OHS

Wod: “JT” 21-15-9
Hspu
Ring dips
Press ups

Wod: pace this Wod , you will burn out quickly so be strategic, this Wod should be scaled to get desired effect. A chance to put our gymnastics to the test.

Strength:
1A-5 mins to build upto a heavy snatch balance
1B- 10 mins to build upto a heavy power snatch + hang snatch complex

Wod: 3RFT
20 pistols
10 power clean@80/60
5 BMU

Wod: a chance to test out gymnastics under fatigue! This should be treated like a sprint Wod , aim for fast singles on the heavy cleans

Strength: 20 mins to find a 8-6-4-2 rep max deadlift

Wod: 8 min amrap
6 Power snatch@50/35
6 BOB

Wod: go hard and fast , aim to start with around 70-80% of your max effort and finish with 90-100%

Skill: T2B- positional stability and strength

Wod: 8RFT
2 Wall walks
4 BMU
8 Pistols
12 DUs

Wod: maintain good form focus on movement quality rather than speed today.

Skill: HSW

Wod: for time 21-15-9
Thrusters@40/30
Burpees

Wod: go hard and fast sprint Wod!