5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Bench Press - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 4xMax Rep Heavy Wall Balls

For Time: 4 Rounds, 12m Handstand Walking, 7 Double KB Thrusters (53/35), 100m Farmer's Carry

Tabata 4: Hollow Body Rocks, Hollow Body Hold

Back Squat - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 5x8 Strict Weighted C2B Pull Ups

EMOM 5: 5 OHS (155/105), 5 OTB Burpees, Rest 2 Minutes, AMRAP 5: 10 Box Jumps (24/20), 5 Power Cleans (155/105)

5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Power Snatch - 50% 1x5, 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, , 5x6 Strict T2B

AMRAP 8: 4 KB Single Arm Swings (53/35), 4 KB Snatches, 4 OH Lunges (do a round with the R arm and then with the L arm) with 20 (ec) Plank Knee to Elbows after each Round

Handstands/HSPU with Remaining Time

DELOAD WEEK: Strict Press - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1

For Time: Row 200m, 5 Front Squats (195/135), 5 HSPUs, Row 400m, 10 Front Squats (175/115), 10 HSPUs, Row 600m, 15 Front Squats (155/105), 15 HSPUs, Row 800m, 20 Front Squats (135/95), 20 HSPUs

In Teams of 4 For Reps: AMRAP 12, (1) P1 and P2 - Sprint 100m, 5 Burpees, 10 Deadlifts (185/125), (2) P3 and P4 - Ski 200m, 5 Burpees, 10 Power Cleans (125/85). Rest 4 Minutes and Switch WODs.

Tabata 4: Strict HSPUs/Down Dog Push Ups

Hang Power Clean + Power Clean + Squat Clean - 2x2 @ 70%, 2x2 @ 75%, 2x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 4x50m Sandbag Lunge

EMOM 10: Alternate 3 Rope Climbs with 5 Hang Power Snatches (115/75), DUs for Reps

5 Minutes: Free Handstand Walking/Handstand/Wall Walk Practice

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

For Time: Ski 250m, 8-1 Double KB Swings (53/35), 1-8 Double KB Front Squats, Ski 250m

Handstands/HSPU with Remaining Time

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps

For Time: 1600m Sandbag Run (45/25), 100 Burpee Box Jump Overs (24/20)

HSPU Negatives: Every :30x10 Handstand w/5 second Decent

Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, 4x5 - Double KB Front Squats

AMRAP 13: Row 15/12 Cal, 2 Rounds, 6 Deadlifts (175/115), 4 Squat Cleans, 2 S2OH

HSPU Basics

Bench Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1x1, 90% 1xMax Reps, Pendlay Rows - 5x8

For Time: 5 Rounds, 3 Ring MUs, 10 DB Step Ups (18/14 with 50/35)