15 Minutes – Handstand Push-up Practice


22-16-10
Calorie Row
Dumbell Front Rack Lunges (30/20)

Push Press (65/55)


Front Squat
5×5 up to @80%


4 Rounds, every 5 minutes:
400 Meter Run

AMRAP with remaining time of:

6 Chest-to-bar Pull-ups

8 Burpees

10 Front Squats (95/65)

*Restart with chest-to-bar pull-ups every round


8 Minute EMOM:
3 Squat Snatch

*Weight is athlete’s choice and can build throughout.



4 Rounds for Time:

10 Hang Power Snatch (95/65)

20 Lateral Bar Jumps

15 Goblet Squats (50/35)

15 Minute AMRAP:

25 Calorie Row
25 Push-ups
25 Air Squats
25 Sit-ups



Dessert

1 Mile Run

*Nice, casual pace as a cool down

Power Clean

3-3-2-2-1-1

*Weight is athlete’s choice, build throughout



10 Minute AMRAP:
50 Double Unders

15 Pull Ups

15 Kettlebell Swings (50/35)

Tabata Kettlebell Swings

* Weight is athlete’s choice



“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups


Back Squat:
5-5-5-5-5 @80%

4 Rounds for Time:
500 Meter Row
15 Burpee Box Jumps

8 Minute EMOM:
1 Power Clean, 1 Hang Squat Clean, 1 Front Squat

*Weight is athlete’s choice and can build throughout



4 Rounds for Time:
15 Power Cleans (95/65)

20 Wall Balls (20/14)

26 Walking Lunge Steps


15 Minutes – Ring Muscle Up Practice

Test max, unbroken set of where you’re at in the progression




20 Minute AMRAP:

800 Meter Run

3 Ring Muscle Ups/5 Ring Rows + 5 Dips

30 Kettlebell Swings (50/35)


*Each run counts for 80 reps

Split Jerk

3-3-3-3-3
*Weight is athlete’s choice

. If possible, build weight throughout sets.

3 Rounds for Reps:
1 Minute Slam Balls (30/20)

1 Minute Air Squats

1 Minute Sit Ups

1 Minute Row

1 Minute Rest