Hand stand 4x30s

7-10 rounds, E5MOM:

Assault 20/15kcal (or row)
Round of C2B Cindy

5 C2B
10 Push-Up
15 Air Squat

Start a new round every 5th minute. Keep a steady, but fast pace. You should have at least 2min rest between rounds. Badasses scale the Assault/Row to 30/20kcal.

Partner WOD
3 Rounds of
20 Pullups
20 Pushups
20 Situps
20 Squats
-->
3 Rounds of
18 Thrusters 42,5/30kg
9 Bar Facing Burpees
-->
3 Rounds of
30 High Box Jumps
20 Wall Balls
-->
3 Rounds of
20 KB Swings 32/24kg
16 Toes-to-bar
-->
3 Rounds of
75 Double Unders
25 Handstand Pushups

10 min AMRAP
8 HSPUs
8 T2Bs
4 Bar MUs

1.) Muscle snatch (10min.)
2.) Snatch balance (10min.)
3.) Squat snatch (10min.)

• max 60%

3 rounds

10 thrusters 50kg/35kg

10 kb swings 24kg/16kg

A) EMOM 10
Alt.
(1) 30-50 Double Unders
(2) 10-12 Burpees

B) E2MOM x5
15-18/10-12 Cal. Assault Bike

C) EMOM 10
Alt.
(1) 15-20 Wall Balls
(2) 10-12 DB Snatches 22,5/15kg

6 Rounds of:
12 Wall Balls
10 Burpees
12 Ring Dips
10 Pullups
12 DB Snatches 22,5/15kg
10 Handstand Pushups
35 Double Unders
10/7 Cal. Bike/Ski/Row

Back squat with 3s. pause in squat position: 5x5

• KB Front rack Split stance isometric hold: 30-45s./side Rest 60s...
• Plank hold with rings: 30-45s. Rest 60s...