21 Hollow rocks
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Strict Handstand Push-ups

2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups

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

30 Power Snatches (60/42.5)

2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then...

5×1 to build to a heavy single (not max)

5min each side
https://www.youtube.com/watch?time_continue=2&v=-ZX1QMTdAC4

4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

FQ
Strict C2B pull ups 4x8 bodyweigth

and afterwards
Ring support holds 0:15s x 6
Hanging L-sit 0:15 x 6

60 seconds Light Row
45% of Max Kipping Handstand Push-ups