A. 32 minute AMRAP of Burpees, Pull-Ups, Dual Dumbbell Hang Squat Cleans, and Running

8 Burpee
12 Pull-Up
16 Dual Dumbbell Hang Squat Clean
Run

A. Handstand hold Progression

10 min Practice

Then

Emom 12
1) 20-40s HSH/alternative
2) 20-30 banded face pulls

B. 9 minute EMOM of Arch to Hollow Rolls and Arch Body Rocks

X Arch to Hollow Roll
X Arch Body Rock
Rest

A. For time

50 cal row (split)
50 alt. snatches (22,5/15)(sync)
50 T2B (split)

30 cal row
30 alt. snatches (30/20 kg)
30 Pull ups

10 cal row
10 alt. snatches (35/25 kg)
10 Bar muscle up

30 cal row
30 alt. snatches
30 Pull ups

50 cal row
50 alt. snatches
50 T2B

A1. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A2. Lateral Box Step Down 3 x 5-8

5-8 Lateral Box Step Down
5-8 Lateral Box Step Down
5-8 Lateral Box Step Down

each leg

B. MetCon

8min AMRAP of:
10cal Echo Bike
15 KB-SDLHP

C. Accessories

3 sets of:
6-8 Ring Body Saw /scale with plank shifts
5 Med Ball rot. throws (each)

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Cyclist Dumbbell Frontsquat 3 x 10-20

10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat

@RPE 8-9 for all sets

B2. Kneeling Dumbbell Row (on Bench) 3 x 6-12

6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)

@RPE 8-9 for all sets

C. Finisher

5min AMRAP of:
15 KB-Hang high pulls @24/16kg
15 Push ups