Handstand Hold

6 sets of: (rest 1-2 min. b. sets)

1 Wall Walk + 10-30 sec. unbroken Handstand Hold
ODER
1 Kick up to Handstand to Wall + 10-30 sec. unbroken Handstand Hold
ODER
Free Kick up to Handstand + MAX unbroken Handstand Hold

EMOM 16 min. (30 sec. on/ 30 sec. off)

1. min.: Chin over Bar Hold
2. min.: Hollow Rocks
3. min.: Double KB Overhead Carry
4. min.: L-Sit Hold

Upper Back Accessory

3 Supersets of:

15 Band Pull Aparts
15 Face Pulls

rest 30-60 sec.

Squatclean Thruster

Find a heavy set of 3-2-1

Wod

For time
15 burpee boxjumpovers
30 t2b
15 bbjo
30 pullups
15 bbjo
30 pushups
15 bbjo

Tc 12

Snatch Complex

3 sets of
2 H.H. Snatches + 2 OHS
start @ 60% and work up

Snatch Complex

3 sets of
2 Hang Snatch + 1 Snatch
work up in weight

Snatch Double

3 sets of
2 Snatches
work up in weight

Snatch

5 sets of
1 Snatch
work up in weight (max 2 fails!)

Overhead Squat

5x 3 @ tempo 31x1
work up in weight

Row

In Teams of 2 as YGIG:
5 rounds of:
15/12 cal
20/15 cal
25/18 cal
rest 3min

Snatch complex

E2mom for 16 min do (start @ 60%)
1 snatch lift off
1 snatchpull
1 snatch high pull
1 power snatch
1 ohs

Gymnastics

Every 20s until fail do 3-6 t2b (max 10 sets)

Wod

In teams of 2 do amrap10 (ygig per round)
10 burpees
10 russ kbs
100m run

Accessories

4x Me frontlever

3x6-8 each side half kneeling bottomup Kb press

Upper Body Mobility

Thoracic Spine
Posterior Shoulder
Anterior Shoulder