10 Rounds for time:
30 Double Unders or Singles / 30 Simulated DU
5-10m handstand walk / 10 Shoulder Tap / 30s HS Hold

5min rest

10 Rounds for time:
5 Burpee
5-10m handstand walk / 10 Shoulder Tap / 30s HS Hold

*Score is total time

3 Rounds of
10 Handstand Pushups
12 Deadlifts 100/70kg
+
3 Rounds of
10 Pullups
12 Front Squats 70/50kg
+
Cash out: 20/15 Cal.

EMOM 12 (max 45 sec on, 15 off)
Min 1: Row 15/12 cal
Min 2: 50 DU

10-9-8-7-6-5-4-3-2-1
Deadlift 1-1,5 x bodyweight
Burpee over the bar
13min time gap

1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.

• Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count)

Back Squat 5x4x85-90%
Lift Every 3min

Front squats 5x50%, 3x60%, 2x70%, 1x75%, 1x80%, ME 85%

5 rds for time
25 WB shots
25 Box jump overs (step down)
25 Russian KB swings 24/16kgs
50 DU

TC:30 min

Back squat
5x3v2

OHS (50/35)
T2B