4 RFT
20/18 Calorie Bike
100m Sled Push; 225/135
50m Farmers Carry; 90/50 loaded
15 HR Pushups

Run 400m for Time
** Each set timed and scores, one set every 3:00

4 sets

Ski or row 1,500m

16 Min AMRAP
24 Wall Balls
14 Pullups *RX+ C2B
4 Front Squats 185/125

Death Stretch x1 min/side
pigeon stretch x:30sec/side
Childs Pose x:1 min

then…

accumulate 3 min in a ‘wall split’ break as needed

For Time:

27 Calorie Ski
27 Burpees
21 Calorie Bike
21 Burpees
15 Calorie Row
15 Burpees
9 Calorie Ski
9 Burpees

** 15 minute time cap

HANDSTAND PUSHUP PRACTICE

LEVEL 1
med – ball thoracic opener; 30 sec, x3 sets

headstand practice (against wall) x30 sec
handstand hold :10-20 seconds (front-facing or back)
x 3 sets

reverse snow angel x10 reps
elevated knee HSPU x10 reps
x3 sets

LEVEL 2
HSPU Negative; 6 reps, x6 sets
– create a deficit if possible, you need to control down the entire movement. once your head hits the mat, come off the wall, dont try to kick up

12 Strict HSPU singles w/ sec pause on floor. you can scale to abmats to keep it strict
strict HSPU (no pause) 1-3 reps, x9 sets

PERFORMANCE
EMOM x14 min
odd; 30 dubs/60 singles
even; TnG Power Clean x3 reps
* start light and build to a tough

3 RFT
run 200m
10 Squat Clean Thrusters; 135/95

Cooldown/Stretching
Pigeon x30sec/side
Seated Forward Fold x:30 sec
Saddle Archer x:30sec/arm

PERFORMANCE

For Time
1-mile run (buy-in)
into…
10 Rounds
1 Rope Climb (2 Rope Planks)
3 Power Snatch; 135/95

PERFORMANCE

5 sets
Strict Press x10 reps
Supinated Grip Barbell row x10 reps

6 Min AMRAP
20 Burpees
20 Box Jumps
20 KB Swings

COOL DOWN

Twisted Cross x:30 sec/side
Puppy Dog x1 min
Should Pass through x10 reps
Puppy Dog x1 min
Twisted Cross x:30 sec/side

4 RFT
20/18 Calorie Bike/Ski/Bike/Ski
40 dubs/80 single unders
10 squat cleans 135/95
– rest 2 min after round 2

Level 1 (no RX T2B)
3 sets
Kipping Knees-To-Chest x 7 reps
Elbow Jacks x 20 reps
Straight Body Ceiling Reaching Crunches x 20 reps

Level 2 (RX T2B)
3 sets
Kipping Toes-To-Bar x 10 reps
*Keep your legs as straight as possible any time your feet are on the front side of your body.
Straight Body Ceiling Reaching Crunches x 20 reps
Alternating Single Leg Cross Toes-To-Bar x 10 reps (total)

EMOM x14 minutes;
Odd; Burpee Over Bar x6-8 reps
Even; Hang Power Snatch x3 reps
** building to tough 3, record heaviest successful

3 RFT
27/21 Calorie Ski
27 Pushups
Run 400m

STRETCHING/COOLDOWN

Twisted Cross x:30sec/side
seated forward fold x:30 sec
Pigeon x:30sec/side

PERFORMANCE

For Time
30 Power Cleans; 95/65
run 400m
30 Thrusters; 95/65
run 400m
30 clean and jerks; 95/65
run 400m

Puppy Dog x1 min
Lizard x:30sec/side
Sadde x1 min
Pigeon x1 min/side