A: Headstand progression
(skillwork 3 steg)

A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

4X3 + 1XME Back Squats – work to a near 3rm, then 1 ME UB set @ 85% of 3rm

AMRAP 10min:

12 x Box over jumps
9 x Deadlift (Rx: 80/52.5kg)
6 x HSPU

B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters

Post scores for each portion.

1600m Sandbag carry by following styles
- Overhead Carry
- Zercher Carry
- Bearhug Carry
Every time you need to rest, change your carrying style.
Go as heavy as possible
For Time

http://open.spotify.com/track/7gpy7sfWPNuOKmUNs3XQYE

AMRAP in 5 minutes of:

3 Deadlifts 125/80kg
7 Push Presses 52,5/35kg

Each TABATA is 8 rounds of 20sec on 10 sec off...

1. DU´s & Power snatch @ 40/25kg
2. Burpee & OHS @ 40/25kg

2 RFQ:

Run 400m
15 x KB swing
15 x OHS
Rest 2min

Run 400m
15 x Pull up
15 x Thruster
Rest 2min

Run 400m
15 x Push up
15 x T2B
Rest 2min

2 people per station:
Ski Erg
DB Push Press
Squat Jumps
KB Farmers Walk (4 steps forward, 4 steps backward)
Wall Ball
Double Unders

2x 30 on:20 off/ station
1x 45 on:30 off/station
1x 60 on:20 off/station

26min circuit
30min