A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.

4 Rounds for time:
400 metres run
1' max DU
40 KB Swing 16/24 kg
1' Rowing
100 metres Disk carry

Power Clean 5 RM

16' EMOM
Odd: 3 Hang power clean @75%
Even: 3 Push Jerk @75%

3 rounds of:
5 minutes of rowing
5 minutes of rest

Warm Up
3 Rounds
200m Run
10 Air Squats
10 Arm Circles
10 Supermans

Workout
AMRAP in 20 min:
200m Run
6 Pull Ups
6 Hand Release Push Ups
12 Alternating Front Rack Lunges (95/65)

Advanced: C2B Pull Ups, Hand Stand Push Ups, (135/95)

20min AMRAP:

• 10 Power Snatch
• 20 KB Swing
• 15m Russian Lunge
• 300m Run
• 1-2min Rest

3 x

3 Min max Burpees

Rest 90 Secs

3 Min Max Toes to bar

Rest 90 Secs

3 Mins plate GTOH 15/10kg

Rest 90 Secs

AFAP
5-10-5-10 hspu
15-20-15-20 wall ball @9/6
20-30-20-30 box jump

1st min: 10-15 cal Ski / Bike / Row
2nd min: HS Walk / Hold
3rd min: Plank / Dip