18-12-6 Reps for time
DB deadlifts
DB squats
DB lunges

A) Skill
Kipping hand stand push ups

Beginner, intermediate and advanced
1. Kick up to wall (and hand stand hold)
2. Pike push up
3. Pike push up off box
4. Negative hand stand push ups
5. Strict hand stand push ups
6. (Kip into push up
7. Kip into Pike push up
8. Kip to wall low height
9. Kip into Face to wall Hand stand Hold)
10. Regular kipping hand stand push up

B) Strength
Isometric and core work
EMOM 18 min. (6 rounds)
1: 30 sec. chin up hold
2: 30 sec. hands on wall plank
3: rest
4: 30 sec. ring support hold
5: 30 sec. superman hold on box
6: rest

A,
5 rounds, each round for time, of:
9 Deadlifts @142/102kg
9 Bench Press @84/57kg

Rest 1:30 between each round.

B,
For time:
Kettlebell Farmers Carry @24/16kg, 400 m
Double Kettlebell Front Rack Carry @24/16kg, 200 m
Double Kettlebell Overhead Carr @24/16kg 100 m

WOD
2min amrap
max push ups

1min. rest

2min amrap
max sit ups

1min. rest

2min amrap
max air squats

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

RCVR(30)
walk, jog, bike, move....

Finisher
1:00 plank

0' - 6'
20 Double Unders
3/6/9/12/15/18/21... Handstand Push Ups
2' Rest
8' - 20'
Find 1RM Clean

1 ¼ Front squat 3x4 reps

Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!

For time:
Row 1500m

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