Handstand Practice w/Remaining Time
800m Farmer's Carry, Stopping at Corner 1: 10 SDHPs, Corner 2: 10 Goblet Lunges, Corner 3: 10 KB Push Ups, Corner 4: 5 Rows (each arm)
Alt. Every :90 x 8: 1. 200m Slam Ball Run (20/15), 2. 4 Ring MUs (4 Bar MU/8 C2B-PU-RR), DUs for Reps
Handstand Practice w/Remaining Time
DB Seated Strict Press - 4x6-10, SLDL - 4x5 (each leg)
For Time: 50 Wallballs (20/14), 40 Box Jumps (24/20), 30 Lateral Barbell Burpees, 20 Power Snatches (115/85), 1,000 Meter Row
In Partners for Reps:
AMRAP 35: Partner A - Run 400m, Partner B - 10 Power Cleans (135/95), 10 Lateral Jumps (ec), 2 Rope Climbs/10 Ring Rows
Handstand Practice w/Remaining Time
Run 1 Mile for Time
For Time: 21-15-9, 3in Deficit HSPU, OH Plate Lunges (ec 45/25), 50 ft. Handstand Walk (pole to pole and back) After Each Round
Reverse Tabata 4: Box Handstand Holds
EMOM 16: 1. Deadlift - 7 @ 50%, 5@75, 3@85, 1+@95%, 2. 10 T2B, 3. 1 TGU each Side, 4. Rest
AMRAP 12: Ski 200m, 10 Step Ups (ec 50/35 on 24/20), 10 Plank Rows (ec)
Handstand Practice w/Remaining Time
Hang Power Clean, Power Clean, Squat Clean (2+1+1) @ 65, 70, 75 (1+1+1) 80, 85% of HPC, Ring Dips (Weighted) - 5x8
AMRAP 4, 3 Rounds w/2 Minutes of Rest b/t: Buy In 100 DUs, then 20 American KB Swings (53/35), 15 Double KB Front Rack Squats (53/35) for Reps
Every :30 x 6: 1 Wall Walk w/5 Second Hold at the Top
Strict Press - 5@75, 3@85, 1+@95%, Strict Pull Ups (C2B or Weighted) - 1->10
For Time: 3 Rounds, 400m Sandbag Run (45/25), 10 OTB Burpees (Bar Facing), 10-8-6 S2OH (175-185-205/125-135-145)
Accumulate 2-3 Minute Handstand Hold - Free or Against Wall (5 Minutes)
EMOM 12: 1. Back Squat - 5@75, 3@85, 1+@95%, 2. 10 High Box Jumps, 3. 50m Heavy Farmer's Carry, 4. Rest
5 Rounds, 1:30 work, :45 Rest, 25-23-21-19-17/20-18-16-14-12 Row for Cal, Max Power Snatches (75/55) in Remaining Time
Individual or Partner (Split Reps, You Go - I Go)
"Barbara Ann" For Time: 5 Rounds, 20 Handstand Push-Ups, 30 Deadlifts (135/95), 40 Sit-Ups, 50 DUs, Rest 3 minutes
5 Minutes Free Handstand Practice
Deadlift - 3 @ 70, 3 @ 80, 3+ @ 90%, DB Bench Press - 4x8
Alt. EMOM 15: 1. 10 Thrusters (115/75), 2. 8 Strict Pull Ups, 3. Ski for Cal