4 rounds

3-4 x Strict Handstand Push-Up
Rest 0:30
3-4 x Strict Dip / Ring Dip
Rest 0:30
6-8 x Dumbbell Floor Press
Active Rest 4:00 (row, bike, skip, jog, ski)
Choose variation of HSPU and dip that is challenging for the target reps.

For time:

135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups

Suicides (4 cones) AFastAP
Battle Rope Slams x10
Conditioning Push Ups x10
Side Hollow Rocks x10/

In order, 2 at a time. Once the 2 people in front of you start the battle rope you begin your suicides. Start people at different stations to get moving at the beginning.

15 min amrap

20min

8 Min EMOM
Kipping Pull ups, try to add another rep from last week. If last week was tough then reduce reps and link them together

8 mins working on the back kip.
Aim for hip/abs to bar
Use band if needed

Deadlift 3×10 (heavy)

8min EMOM :
ODD 5 HSPUs
EVEN 3 weighted pull ups 50-60% 1RM

Rest & recover

push press + split jerk ( no rack)
3 X 5+5 @ 75%

Snatch balance
4 X 5 @75%