1.) 10 minute EMOM
Odd: 5 Strict Press @ 70%
Even: 3 Tripod to Free Standing Handstand Push-up
Note: use the wall for Tri pods to handstands
2.) Curricular
30 minute AMRAP
3 Strict Muscle Ups
50’ Walking Lunge
3 Muscle Ups
50’ Walking Lunge
9 Strict Pull-ups
50 Air Squat
9 Pull-ups
50 Air Squat
27 Straight Leg AbMat Sit-ups
50’ Broad Jump
27 GHD Sit-ups
50’ Broad Jump
Note: Broad jumps are meant to be long attempts and not bunny hop distance
3.) 3 rounds
10 Barbell Good Mornings
10 (5r/5l) Dumbbell Bent Over Row
15 Reverse Hyper
Session 2:
– 5 rounds of
2 minute AMRAP with 1:30 rest
7 Deficit Handstand Push-ups 2x45lb/45lb bumper plates
11 Burpees Box Over 24/20”
– 5 minute Sandbag Carry 150/100
Note: accumulate a total of 5 minutes in as few sets as possible, bearhug style