Skill: Handstand, Handstand Push-up

Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

100 Box-Jumps
75 Pull-Ups
50 Clapping Push-Ups
25 Burpees

Don't remember my exact time, but think it was in the 18 min range

for time

50 burpees box jump
100 hollow rocks

2 Rounds

500 M Row
20 Wall Ball
500 M Row
20 Pull Up

Pull ups after rowing suck!

As many rounds as possible in 15 minutes of:
5 Squat cleans (80% of 1RM)
9 Kettlebell swings (Men 70 lb kettlebell, Women 55 lb kettlebell)
49 Sit-ups (Anchored)

Scaled to:
95lb squat cleans
25lb kettlebell (could have gone much higher)

Strength
Squat cleans
65 - 85 - 95 - 105 - 115 - 125 - 135 - 145(fail) - 145

3 rds, 1 squat clean.

Glute-Ham Rise 3x10

Run 0.5 mile

2-2-1-1-1 Bench Press

Deadlift 1RM

Six rounds of:

• 50 Squats
• 25 Ring dips