12:00 to Find
3RM Front Squat
Max Push Ups

In a 4:00 Window
1 Lap Sprint Suicide run
200m Row Sprint
Max Burpees

5:00 AMRAP
20 Plyometric Reverse Lunges
10 Downdog Push Ups

A) 8:00
Handstand Practice
*Progression
Nose to Wall
HS Shoulder Taps
HS Hip Taps
Press to Handstand

B) 3 Rounds for Time (16:00 Cap)
4 Wall Walks
30 Abmat Sit Ups
750m Row or 4 “L” Laps

A) 14:00 Strength
6-5-4-3-2 Bench Press
8 Goblet Squats
12 V-Ups

B) 8:00 AMRAP
10 Squat Jumps to Box
7 Burpees

A) 10:00
5×3 Power Clean & Jerk
*Focus on Footwork

B) 12:00
4 rounds:
1:00 Max UNBROKEN KB Swings (53/35)
1:00 Max UNBROKEN Wall Balls (20/14)
1:00 Rest

A) 2:00
SL/DL Bounding

B) 6:00
Double Under Practice
*Progression
Single, Single, Single, stop
Single, single, single, jump high, stop
Single, single, single, double
single, single, double, single

C) 15:00 EMOM
1st: 30 Double Unders
2nd: 12 Strict Hanging Knee Raises
3rd: 20 Plate G2O (45/25)

26:00 AMRAP
20 KB Deadlifts (70/53)
10 KB Goblet Squats
10 Burpee Pull Ups
1 Lap Suicide Sprint Run