Wod

Every 6 min for 30 min (5 sets)
80 doubleunders
50 SA DB pushpresses (22,5/15)
30 SA DB hang pc
10 SA DB frontsquats

Handstand Hold

- Handstand practice with box
- Handstand against wall
- Handstand hold with partner
- Adv. 5x HS hold as long as possible

Gymanstics WOD

EMOM x 16
#1) 8-12 pike ups @rower
#2) 20-30 sec hollow hold
#3) 20-30 sec HS hold against wall
#4) 8-12 seated DB strict press

Clean Complex

Every 90sec. for 12min (8 sets)
2 Hang Cleans
start @ second weight after empty bar and work up by feel

Power Wod

4min AMRAP of:
50 WB (20/14lbs)
max cal Echo Bike

Power warmup

5 sets
3 depth jumps

Clean and jerk complex

Every 2:30 for 5 sets do

1 powerclean with 2s pause in catch
1 squatclean with 2s pause in catch
1 pushjerk with 2s pause in catch
1 splitjerk with 2s pause in catch

Accessories

3 sets
10-15 banded halting clean deadlifts with 2s pause midthigh
Rest 60s

Endurance

In teams of 2 do AMRAP5 with 2 min rest between

1. Echo bike
2. Ski Erg
3. Bike Erg
4. Row
5. 5m Shuttle Sprints

Sandbag on platform // DB STOH

In groups of 5 (max) work 12 min on

1. Sandbag on platform 1-3 reps

2. Single arm DB shoulder to overhead 1-3 reps each side

Tire flip Konga line

Konga line in teams of 2-3 (or alone!) AMRAP12 of Tireflips

Every time you did a tire flip do 50m Single arm farmers walk (25 each side)