For time

• 100 double-unders
• 50 GHD sit-ups
• 100-ft handstand walk
• 50 GHD sit-ups
• 100 double-unders

EMOM 21
1) 15 straight arm KBS 32/24kg
2) 20m sled sprint, so light you can run
3) 15 wall ball 12/9kg

Headstance 1/2

AMRAP 10
5 + 5 DB OH lunge steps
5 strict pull up
5 + 5 pistol squats
5 Bulgarian ring row

For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

Front squat

5-5-4-3

Go every 2:00

EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

Strength:

A, 4 sets:
Goblet Band Spanish Squat x 12
DB Sumo Squat w/ pulse x 8 @mod-heavy

B, 3 Sets:
Seated Single Leg KB Tibialis Raise 10/10 @light
Single Leg DB Calf Raise 10/10 (elevated) @light

WOD:
Kettlebell AMRAP 10 MINS
2-4-6-8…
KB Deadlift
KB Russian Swing
KB Goblet Squat
KB Goblet Lunges

RX: @24/16

Tall clean primer
3 x 3 empty barbell

Press in split
4 x 5 @ 8RPE (focus on front foot being straight in this position)

Hang power clean & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge 3 x 10 (5 each leg) @ 9RE

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

Halting snatch deadlift (3 sec pause @ mid-thigh)
3 x 3 @ 100% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 75% of 1RM snatch

Back squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

3 rounds
20 Russian twists
10 v-sit ups
30 sec plank hold

21-15-9
Deadlifts (225/155lb)
9-7-5
Walk Walks