A. 12 minute EMOM of Single Unders, Wall Facing Handstand Holds, Hollow Body Holds, and more

30-50 Single Under
Wall Facing Handstand Hold
Hollow Body Hold
Arch Body Hold
2 Wall Walk

B. Practice HSW and DU‘s for 15 min

HSW:
- 15-30 sec HS Hold/ Kick into free HS Hold
- 6-10 alt. (Wallfacing) HS Shoulder Taps
- 1/side HSW around the Box
- 6-10 alt. Walk on Plate in HS
- 30-40 sec free HS Hold Practice in 1x1m square
- free HSW (against Wall/ with Partner)

DU’s
60 sec DU Practice/ x-reps DU unbroken

A. Snatch

In 5-7 sets work up to a heavy (not max) single Snatch for the day.

B. Front Squat

3 sets of:
5 Front Squats @65% of 1RM
rest 1-2min

C. Capacity Workout

12min EMOM
1. 6-10 (def.) kipping HSPU
2. 10 OHS @ heaviest weight you can keep all sets unbroken
3. 15/12cal Echo Bike

A. 6 minute AMRAP of Rowing and Wall Ball Shots

Row
20 Wall Ball Shots

rest 3min before B

B. 6 minute AMRAP of Single Arm Kettlebell Hang Squat Cleans and Chest-to-Bar Pull-Ups

12 Single Arm Kettlebell Hang Squat Cleans
8 Chest-to-Bar Pull-Up

rest 3min before C

C. 6 minute AMRAP of Burpees and Russian Kettlebell Swings

10 Burpee
20 Russian Kettlebell Swing