A) 20:00 Strength
5×2 @ 85-87.5% Cleans
5×10 Dead Bugs
5×16 Kneeling Banded Rows (8R/8L)
5×12 SA DB Chest Press (6R/6L)

B) 5:00 AMRAP
20 Jump Squats
:30 Weightless Russian Twists

24:00 AMRAP
10 Pull Ups
15 Pike/Downdog Push Ups
25 Bicycle Crunches (Hard Count)
25 Cal Row

Benchmark!
“Hansen”
5 Rounds for Time (28min cap)
30 KB Swings (53/35)
30 Burpees
30 Abmat Sit Ups

A) 10:00 Partner EMOM
1st: Max Row for Meters
2nd: 30s Single Unders (speed)

B) 15:00 AMRAP
4 Laps Bear Crawl
8 DB Push Press
12 Box Step Ups (6R/6L)

A) 7:00 Practice
Alternate Between
:20 L-Sit Hold
:20 Nose to Wall Handstand Hold
10 Pistols (5R/5L)

B) For Time: 10,9,8…1 (15min cap)
Burpees
OH KB Swings
Pull Ups

24:00 AMRAP
10 DB Snatches (R) (40/25)
30 Wall Balls (20/14)
10 DB Snatches (L)
30 Double Unders