Skill - Practice Handstand Drills: chest-to-wall, back-to-wall, freestanding, and walking.

Strength - Build to a heavy single Power Clean & Push Jerk, attempting a 1RM if desired.

AMRAP in 10 minutes of:

“American” KB Swing (70/53#) x 20
Handstand Push-up x 10

C&J: 135
WOD: 4rds + 13 kb Swings

For time;

40 Double unders

15 Burpees

15 KBS 1.5/1p

15 Deadlift 135/95

1 15ft rope ascent (

) MOD 3 rope holds to ground

3-3-3-3-3

endurance wod
10x100m run (90s rest)
slowest time:14s (once)

workout
15-12-9 reps for time of:
ring dips
burpees
box jumps 71cm

skill
3x10 T2B (60s rest)

Angry “Helen”

3 Rounds

800m Run

21 KBS 2/1.5p (MOD: Silver KB = 1.25p)

12 C2B Pull ups (MOD: pullups w/ purple band)

Broke KBS into 12/9, pullups into 4's, 3's and 2's on the last round.

22:30

C&J
10x1: 65, 75, 85, 95, 105, 115, 115

12 min AMRAP
1 shuttle sprint 50meters
3 hand release pushups
5 DL (135)

1 RM-back squats-365#
1 RM-deadlift-365#
1 RM-Shoulder press- 185#

Total: 915#

Death by Thruster

15 min amrap

• 20 Alternating dumbbell snatches 22,5kg
• 15 Pullups
• 10 HSPU

SCORES TO BEAT

Beginner athlete: 2 rounds and 41reps
Average athlete: 4 rounds and 17reps
Advanced athlete: 5 rounds and 38reps
Elite athlete: 7 rounds and 14reps
Regional athlete: 7 rounds and 40reps

3 rounds:
20 Pull ups (Skinny purple band)
30 Push ups
40 Sit ups
50 Squats

15:00 cap