COMPLETE FOR TIME:
20 Burpees
15 kg bar OH SQUATS
20 Pullups
15 kg bar OH SQUATS
20 Pullups

Hand stand (hold) 3 x 30s
Ring hold/ L-sit hold 3 x 30s
Skin the cat 3 x 5
Flying forward roll 3 x 5
Handstand into forward roll 3 x 5

2 rounds for quality

3 rounds for time of:

• 50 GHD sit-ups
• 25 strict handstand push-ups

WOD 1 - AMRAP 8 - 50 burpees. With remaining time, wall balls or thrusters.

Count wall balls/thrusters

WOD 2 - AMRAP 8 - 40 KB swings and 40 sit up/get ups. With remaining time, double unders or stick jumps.

Count double unders/stick jumps

Clean & Jerk

-Barbell squats 6 x 2 @ 90+%
*2-3min rest between sets.
*15mins to warm up into your working set.

or

-Double KB front squats 6 x 4
Superset with bear crawl 30m

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups

5 Rounds For Time Of:

5 - Thrusters (155#)

10 - Toes to bar

15 - KB Swings (2 pood)

3x750m Row, 1:30 Rest

3 sets of 3 Back Squats, doing the same weight for all sets