Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

A,
Zercher Squat 3-3-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 20 mins of:
Partner 1: Run, 400 m
Partner 2 - AMRAP of: 30m Farmers Carry, + 10 Double Kettlebell Shoulder-to-Overheads 24/16kg

C,
AMReps 10 mins: Bike Calories

For time:

5 rounds:

• Run around the lake (approx. 700-800 m.)
• Round of Cindy - 5 pull-ups - 10 push ups - 15 air squats

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

Part 1:

6 Min AMRAP:
12 Power Snatches, 75/55 lbs
12 Toes-to-bars

Rest 2:00 mins

Part 2:
6 Min AMRAP:
8 Power Snatches, 115/75 lbs
8 Toes-to-bars

Goal is touch and go barbell cycling. As your grip fatigues, choose to break up TTBs instead of Power Snatches as much as possible.

2 minutes of cardio, pick an activity (row, bike, run), then:

2 rounds:
*Barbell Complex, 45/35 lbs
5 L/5 R World's Greatest Stretch
10 Kipping Swings
5 Inchworms

*Barbell Complex:
3 Barbell Hang Muscle Snatches
3 Barbell Hang Power Snatches
3 Barbell Power Snatches

Every 4 mins for 12 mins do:
10 Bench Press*
15 Push-ups

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM

Handstand walking
Warm up :
Classic gym
Zoo walk
Core

Handstand front / Back 2x10
Handstand climb 5x
Handstand side to front
Handstand oside
Handstand side to back
Handstand oside
Handstand walk with partner/s

Wod: 8 rounds for time
wheelbarrow to Shoulder 15 m
A1:8 t2b
A2: handstand <=>