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5 rounds
Max rounds in 3 minutes of
6x Push-ups
12x Squats
18x Kb swing

Rest 1 minute after completion

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
50 single unders
10+10 lateral box step ups
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L

Handstand push up

-From headstand to plank and back
-From headstand to plank feet on the wall
-From handstand to headstand

4 x 1-3 strict wall facing handstand push ups

or

4 x 5-10 handstand push ups from a box

• 4 Round of:
One-Arm KB Overhead Walking Lunges Dx (24/16Kg) 15 m
One-Arm KB Overhead Walking Lunges Sx (24/16Kg) 15 m
C2B Pull Ups 20/15 reps

3 Wall Climb
10 TTB
10 Double KB Deadlift
3 Wall Climb
12 TTB
12 Double KB Deadlift
3 Wall Climb
14 TTB
14 Double KB Deadlift
3 Wall Climb
16 TTB
16 Double KB Deadlift

1 mile run
32 HR Push Ups
32 Wall Balls (20/14)
32 KB Swings (70/55)
32 Burpees
1 mile run

Feet on the floor
One feet on the box
Strict spotted rmu

Muscle
Emom 15
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
Neutral Grip Pull Up
KB Incline Curl

Metcon
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 good mornings

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 Cal Row.

TC 33 min.