A) 18:00 Strength
5×5 @ 75% Cleans
5×10 Partner Banded Pallof Press
5×6 Heavy SA Row (per arm)

B) 5:00 AMRAP
6 Turkish Get Ups (3L/3R) (35/20)
10 Jump Squats
20 Mountain Climbers

4 Rounds for time (24:00 Cap)
6 Front Squats (135/85)
3 Wall Walks w/ 5 sec hanstand Hold
:30 Hollow Hang from bar
15 Cal Row

28 min Partner AMRAP

20 Thrusters (85/55)
20 Hang Cleans
3 “L” Laps (each)
20 BB SDHP
20 Push Press
3 “L” Laps (each)

*5 Burpees (each) after every exercise
*Partners perform reps one at a time except on burpees and “L” Laps

A) 6:00
Handstand Hold Practice
Free-standing or against wall

B) 5 Rounds for Time (16:00 Cap)
:15 L-Sit Hold
6 Strict Pull Ups
6 Strict Push Ups
12 Plate SL RDL (25/15) (hold at chest)

5 Rds x 5:00
In a 5:00 Window Complete
14 Wtd. Box Step Ups (total)
14 Steps OH Plate Walking Lunges
1 KB Lap (53/35)
1 Lap

7am and 9am Only!

Splaturday Chipper (60min cap)
100 Box Jumps (can break up)
90 Wall Balls
80 Abmat Sit Ups
70 Walking Lunges
60 DB Snatch (45/30)
50 Hand Release Push Ups
40 DB Shoulder to Overhead (45/30)
30 Burpee Over Box Jumps
20 Turkish Get Ups (35/20)
10 “L” Laps