IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

1.) No feet No hook snatch 5x3
2.) Power snatch + snatch balance +ohs 6x1+1+1
3.) Power jerk 5×2
4.) Overhead squat 5×2
5.) Snatch push press 1.2×5 2. 3×4

For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing

E3MOM 5
5 Back squats (70-75%)

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

For time:
10K Assault Bike

4x9min (6min at 90-95%, 3min at 95-105%) 3min recovery between

3 Rounds For Time:
5 Strict Handstand Push-ups
10 Deficit Handstand Push-ups (3.5"/2")
15 Handstand Push-ups

Rest 1 Minute After Each Round.

Straight leg deadlift 4x10
Bench Press 3x10
Bent over barbell row 3x10
Shoulder press 3x10+ rear delts 1x12
Tricep Lying extension 3x10
Abs 3x max