1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.
- Use a Box around parallel.

2) Speed Deadlift: 6 x 1 @70%, every 30s.
- Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets.

30 Clean & Jerks with 2 kettlebells

RX:20/16kg

Metcon:
2 rounds for time
20 hang power clean 50/35
20 burpees over bar
20 wall ball

Strict/Kipping Handstand Push-ups

Max Handstand Pushups (amrap)
Rest 3:00
3 Sets of 30%

rest as needed between

(70%/3)3

Floor press 4x2x90%

(70%/5)5

Every minute on the minute for 8 min alternating:

• Odd: 20-30s Kipping (Adv: T2B, Butterfly Pull-up)
• Even: 10-20s L-Sit or L-Hold (Adv: HS Walking)

Push press 3RM; 2 x 3 @ 90%

10min EMOM:

1) 1-5 MU
2) 4+4 DB Snatch AHAFA ( squat snatches if you can)

Rest 5min before next workout