5 rounds:

• 10 overhead squats (50% 3RM)
• 20 sit-ups
• 250 m row

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

5 rounds for time:
350 m run
50 walking lunges

4 rounds of, 2min work/2min rest:
* 10 DB snatch
* ME wall ball (max 30)

2x clean, touch and go

5 rounds for time of:

• Run 350 meters
• Lunge 50 meters

For time:
2000 meter row
45 pound Thruster, 100 reps
60 pull-ups

A.
Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps

5x2 min rounds
2 power snatch+1snatch balance @ 60-90% of power snatch 1rm
4x2 min rounds
2 squat snatch @ 70-90% of squat snatch 1rm
3x2 min rounds
5 Klokov Trapi @ 40-50% 1rm snatch
2x2min rounds
5 Tall snatch @ barbell or light weight (move fast)

15-12-9 for time:

Power clean (60/40kg)
T2B
HSPU