Handstand skills

Clean 2x2
Clean 1+1

ahap

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

For time:
2, 4, 6, 8 Rope Climbs 4m
4, 6, 8, 10 HSPU (strict)
6, 8, 10, 12 Ring Dips
30 DU

A) 3 sets:

1000m row for time
Rest 2 mins

B) 3 x 200m @fast as possible
Rest 30s

*score: 3 x 1km row times

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3 rounds for quality:

20 kneeling landmine twists
6+6 windmills
60s chinese plank

*rest as needed btw movements

🦒🏋🏋🦒🏋🏋🦒

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

OTM9
1. 3-10 toes to Bar
2. 3 Power clean
3. 3-5 high box jump

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

For time:

4 Legless Rope Climb
100 Double Unders
3 Legless Rope Climb
100 Double Unders
2 Legless Rope Climb
100 Double Unders

TC 10