For time

• 9 front squats, weight 1
• 9 handstand walks, 25 feet
• 15 front squats, weight 2
• 15 muscle-ups
• 21 front squats, weight 3
• 21 chest-to-wall handstand push-ups

Time cap 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

4 x 8 back squat
-rest 1-2 min between sets-

3 rounds:
2-3 negative pull ups
10 db floor press
-rest 1-2 min-

5 Rounds

• 3 minutes work, 3 minutes rest
• Work = 500m Bike + max burpees

(Alternative option: hold a plank position.)

A,
Hang Snatch 3-3-3-1-1

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

B,
10 rounds for time of:
15 Wall Balls @9/6kg
3 Deadlifts @142/102kg

Goal: sub 15 mins

C,
Complete as many rounds as possible in 10 mins of:
L Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
Dumbbell Bear Crawl, pick load, 15m

4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

5 Rounds For Time:
400 Meter Run
15 Overhead Squats 43 / 29 kg