A)
6 complexes / side – 1’ rest between rounds
Single arm complex
1 clean and press
1 bottom up clean and press
1 cluster
1 snatch
@moderate weight

B)
4 rounds
20 double KB swing
5 double KB clean
max rep double KB shoulder to overhead
2’ rest

4-4-4-2-2, climbing heavy

Go every 3:00

For time

• 40 medicine-ball cleans (♀ 14 lb, ♂ 20 lb)
• 120 double-unders
• 30 medicine-ball cleans
• 90 double-unders
• 20 medicine-ball cleans
• 60 double-unders
• 10 medicine-ball cleans
• 30 double-unders

Handstand / hspu technique and rope climb practice

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
Choose some OR all of the following movement specific preps:
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Single leg squat drills – 1 or 2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.
+
Handstand push-up drills – 1 or 2 rounds
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for DB snatches
* Practice few sets of other movements as you build up

Max reps strict pull-ups

pihoihoih

With pair AMRAP40:
50/40 cal row
40m DDB overhead lunges
30 DB sit up
50/40 cal ski
40m heavy sled push
30 DDB thrusters
50/40 cal bike
40m broadjumps
30 devils press

All same