WOD

2 rounds of

20 Strict Handstand Push Ups or 10 Wall Climb

50 Sumo Deadlift High Pull 40/30

30 Knee to Elbows

75 Wall Ball

Käsipaino penkki 5x10, ahap

snatch 1rm

5min, in different positions. Straight arms/Bended....

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

19-15-11-7

Double-Unders
Push Presses 50/40

Toes to Bar

rest 2'

For time

19-15-11-7
Hang Clean 50/40

PullUps

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

3-4 rounds, rest as needed:

1) 10 Banded Pull-Aparts
2) 5-10 Parallette Passthrough
3) 10+10 Single Arm DB Bench
4) 5 High Box Jump

EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep