Skill of Choice

Push Press - 5 @ 60%, 3 @ 70%, 3 @ 75%, 2x3 @ 80%, Split Jerk - 5x2 @ 75%, SLDLs - 5x5 each leg

AMRAP 10: 6 Ring MUs, 8 DB Thrusters (50/35), 10 DB Step Ups (ec 18/14)

In Teams of 3 For Reps AMRAP 30: Row 15/12 Cal, 10 Hang Power Snatches (115/75), 10 DB Front Rack Lunges (ec 50/35)

5 Minutes Free Handstand Practice

Max Back Squat

For Time: Run 1 Mile, 30 Back Squats (50% of max)

Tabata 4: HS Walk or Wall Walk and Hold, Hollow Body Hold

Power Squat + OHS + Squat Snatch - 3x1(1+2+1) @ 75% of PS, 2x1 @ 85, 90% or Max Make Up

AMRAP 12: 25 Devil’s Presses (35/25), 3 Rope Climbs

Handstand Practice w/Remaining Time

Max Bench Press

EMOM 20: 1. Power Cleans (135/95), 2. Sit Ups, 3. Ski for Cal, 4. Rest

HS Walk - 5x Max Distance or 3x Max Wall Holds

Max Deadlift

AMRAP 9: 200 DUs, then with remaining time, 10 Alt. DB Snatches (50/35) 10 Box Jump Overs (24/20)

Handstand Practice w/Remaining Time

Max Strict Press, Power Clean + Front Squat + Squat Clean - 1(1+2+1)x3 @ 75% of PC, 1x2 @ 85, 90%

For Time: Push Press 10-1 (115/75), 1-10 OHS

In Partners For Time: Ski 5000m, alternating every 500m while partner AMRAPs 5 HSPUs, 5 Deadlifts (225/155)

EMOM 5: HS Walk Pole to Pole or 2 Wall Walks

Hang Power Snatch + Power Snatch - 3x3 @ 75%, 2x2 @80%, 2x1 @ 85%, 

EMOM 12: 1. 8 T2B, 8 American KB Swings (62/44), 2. Row for Cal

5 Minutes Free Handstand Practice

4x300m Run w/2 Minute Rest b/t, Back Squat - 5 @ 40%, 5 @ 50%, 5 @ 60%

For Time: 25 Front Squats (95/65), 50 OTB Burpees, 25 Front Squats