For time

• 10 handstand push-ups
• 5 burpee pull-ups

Intermediate option

• 6 handstand push-ups
• 3 burpee pull-ups

Beginner option

• 6 dumbbell shoulder presses
• 3 burpee jumping pull-ups

♀ 15-lb dumbbells
♂ 20-lb dumbbells

AMRAP 10
D-ball over the shoulder

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 4 legless rope climbs
• 40 single-leg squats, alternating
• 40 dumbbell snatches, alternating
• 3 legless rope climbs
• 30 single-leg squats, alternating
• 30 dumbbell snatches, alternating
• 2 legless rope climbs
• 20 single-leg squats, alternating
• 20 dumbbell snatches, alternating
• 1 legless rope climb
• 10 single-leg squats, alternating
• 10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest

Shoulder press

Power Clean
Every 30sec x 30: 1 Power clean @70-75% 1RM Clean

AMRAP 16
15 cal Bike erg, damper 10
10 KB Hang cleans
10 KB STOH
20 V-ups

6 Sets. :

Big Sets RMU
4 Min easy Pace Ski

21-18-15-12-9-6-3

Bike cal
Ghd sit up
Wallball