Max time handstand hold

• Free stand

AMRAP 3
6 Hang Power Cleans 60/40kg
6 Front Rack Lunges
24 Lateral Jump Over bar

Rest 2min

AMRAP 1
10 Thrusters 60/40kg
+ Max Reps Burpee over bar

Rest 3min and repeat

7 sets
5 Deadlifts
Work up to heavy sets

Back Squats
6-4-2 | 4-3-2

• Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
• Week 3 of 5

Hang Squat Clean & Split Jerk

6 x ( 1+1) Building

Go Every 1:30

For time in teams of 2

4 rounds:
6 clean+thruster 35kg/42.5kg (syncro)
12 single arm devil's press (split)
19 pistol squat (split, scaling: weighted box step up)
17 burpee over line (syncro)

Cash out: 50/60cal machine (split)

Time cap: 35min

2-4rounds:

3-10 strict pull up (scaled: low bar, scale up --> weighted)
10-20 banded pull apart

12min EMOM
1st min 1x Hang Clean + 1x Power Jerk
2nd min 2x Hang Clean + 2x Power Jerk
3rd min 3x Hang Clean + 3x Power Jerk
Back to 1+1, 2+2, 3+3 etc..
Challenging weights

12min AMRAP
40 x Double Unders/Speed Steps
Max reps of Push Presses
Max reps of Tuck Ups
For Reps
Result is number of Push Presses and Tuck Ups

30min EMOM
Odd mins:
6 x Pull Up
8 x Thruster
Even mins:
6 x Push Up
8 x KB-Tater