Handstand Practice w/Remaining Time
Alt. EMOM 15: 1. High Hang Power Snatch + Low Hang Power Snatch + Power Snatch (2+2+1) @ 65, 70, 75, (1+1+1) 80, 85% of HPS, 2. Snatch Grip Bent Over Rows - 8, 3. Rest
For Time: 100 DUs, 75 Ball Slams (does not need to be below parallel), 50 Burpees
Every :30 x 6: Wall Walk w/3 Hand Taps on Each Side
Back Squat - 3 @ 70, 3 @ 80, 3+ @ 90%, Heavy KB Swings - 5x10 (increasing weight)
AMRAP 13: 30 Wall Balls (20/14), 30 T2B, 30 DB Lunges (ec 50/35 one DB OH and one DB at Shoulders)
Tabata 4: Alternate Plate Hold, Half Wall Hold
n/a
For Total Meters: Row 1 minute, Rest 1 minute, Row 2 minutes, Rest 2 minutes, Row 3 minutes, Rest 3 minutes, Row 4 minutes, Rest 4 minutes, Row 3 minutes, Rest 3 minutes, Row 2 minutes, Rest 2 minutes, Row 1 minute
Handstand Practice w/Remaining Time
EMOM 16: 1. Strict Press - 3 @ 70, 3 @ 80, 3+ @ 90%, 2. 3 Rope Climbs, 3. 1:00 Plank Hold, 4. Rest
For Time: 5 Rounds, 15 Deadlifts (185/135), 200m Run Sprint
Individual or Partner (Split Reps, You Go - I Go)
"Andi-ish” For Time: 100 Calorie Row, 100 Push Presses, 100 Sumo Deadlift High Pulls, 100 Front Squats (this was written before the Open announcement, so feel free to show up and we can sub movements if your back is a little tired!)
Tabata 4: Wall Walk and Hold, Hollow Body Hold
Back Squat - 5 @ 65, 5 @ 75, 5+ @ 85%, Strict C2B Pull Ups - 5x10
For Time: 3 Rounds, 100 DUs, 10 HSPUs (3in Deficit), 10 Clean and Jerks (135/95)
Handstand Practice w/Remaining Time
Sprint - 4 Rounds, 200m Run, 250m Ski, Rest 2 Minutes
AMRAP 2 x 4 w/1 Minute of Rest Between, Each w/100m Farmer's Carry (62/44) Buy In, then 1. T2B, 2. American KB Swings, 3. KB Push Ups, 4. Goblet Lunges for Reps
Reverse Tabata 4: Box Handstand Holds
EMOM 9: 1. Deadlift - 5 @ 65, 5 @ 75, 5+ @ 85%, 2. 15 High Box Jumps (30/24), 3. Rest
Alt. EMOM 14: 1. 5 Hang Power Snatch (125/85), 5 OHS, 2. Row for Cal
Every :30 x 6 - 1 Wall Walk
Strict Press - 5 @ 65, 5 @ 75, 5+ @ 85%
For Time: 800m Run, 10 Single Arm DB Thrusters (5R/5L, 50/35), 10 C2B Pull Ups, 600m Run, 20 Single Arm DB Thrusters (10R/10L), 20 C2B Pull Ups, 400m Run, 30 Single Arm DB Thrusters (15R/15L), 30 C2B Pull Ups, 200m Run, 40 Single Arm DB Thrusters (20R/20L), 40 C2B Pull Ups
Tabata 4: OH Plate Holds
EMOM 12: 1. Hang Power Cleans - 5 @ 65, 5 @ 75, 5+ @ 85%, 2. 10 Hollow Body Rocks, 10 Back Extensions, 3. 10 Bent Over Rows, 4. Rest
AMRAP 12: 2, 4, 6, 8, ...Ski for Cal, DB Burpee Box Step Overs (ec 50/35 on 18/14)