15 Minutes of Handstand Walk Practice




20 Minute AMRAP:

10 Wall Ball Shots(20/14)

20 Sit Ups

30 Kettlebell Swings (50/35)

40 Lunge Steps

50 Double Unders


8 Minute EMOM
1 Power Clean + 2 Split Jerks
*Up to 80% of 1RM Power Clean



Complete 5 Rounds for Time:
5 Power Cleans (155/105)
200 Meter Sprint

Back Squat 5×3
Build up to 70%

*These should be lighter than the last few weeks.



10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Knees to Elbows



Every 30 Seconds for 4 Minutes:

1 Ring Muscle-up OR

2 Strict Pull-ups + 2 Strict Ring Dips


Complete for Time:

100 meter Farmer Carry (40/30)

20 Pull-ups

30 Slam Balls (30/20)

40 Box Jumps (24/20)

50 Kettlebell Swings (50/35)

40 Box Jumps 

30 Slam Balls 

20 Pull-ups

100m Farmer Carry

Endurance WOD (7:45a)
For Time:

1 Mile Run Buy-In



Then 4 Rounds:

20 Sumo deadlift high-pull (75/55)
20 Air Squats

20 Kettlebell Swings (50/35)

10 Pull Ups

20 Overhead Walking Lunge Steps (25/10)



1000 Meter Row Buy-Out

Community WOD (10:00a)
For Time:

800 Meter Run Buy-In



Then 4 Rounds:

10 Sumo deadlift high-pull (75/55)
20 Air Squats

15 Kettlebell Swings 

10 Jumping Pull Ups

20 Lunge Steps



500 Meter Row Buy-Out

15-minute Handstand Push Up Practice

Warm up and test max unbroken set of kipping HSPU or modification



3 Rounds for time of:

10 Kipping Handstand Push Ups

50 Double Unders

15 Box Jumps

20 Sit Ups








8 Minute EMOM:

6 Ring Dips

4 Rounds:
Minute 1 – 10 Deadlifts (135/95)
Minute 2 – 8 Chest-to-Bar Pull-Ups
Minute 3 – 100 Meter Sprint
Minute 4 – 10 Med-ball Squat Cleans (20/14)
*Movements are set up to sprint, then rest




. When modifying chest-to-bar pull-ups, aim to work for 30-40 seconds.

Ladder For Time:
500 Meter Row

20 Power Cleans (95/65)

30 Wall-balls (20/14)

40 Kettlebell Swings (50/35)

500 Meter Row

40 Kettlebell Swings (50/35)

30 Wall-balls (20/14)

20 Power Cleans (95/65)
500 Meter Row


* With remaining class time, take some extra time to stretch and roll out. 


Front Squat
5×2 – Build up to 80% throughout 5 sets

15 Minute AMRAP of:
20 Box Jump Overs (24/20)
10 Power Snatches (95/65)
15 Toes to Bar

5×5 Strict Press
*From the rack. If comfortable, build throughout sets to a heavy set of 5.

4 Rounds for time of:
400 Meter Run
15 Thrusters (95/65)
10 Pull Ups