A. EMOM x 10:
Handstand Hold (wall or freestanding)
Handstand Walk
Shoulder Taps
*Choose one option. Pick your own reps/duration.

B. Push Press + Jerk
*Discard the Push Press when it becomes limiting.

Five x 3 min. AMRAP:
3 Deadlift 100/65kg
6 Box Jumps 24/20″
9 Ball Slams 12/9kg
*Rest 1 min after each 3 min.

A. Death by Gymnastics Pull:
*Try to improve on last week’s effort.
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.

B. 50-40-30-20-10 reps for time of:
Sit-up (strict, feet anchored)
*Walking Lunge 30m after each round of sit-ups.

Reminder: There is no Circuit class today.

Five rounds for time of:
12 Thrusters 50/35kg
18 Burpees (6″ Jump & Touch)
50 Double-unders

*Don’t forget Yoga at 8:00am!
*Don’t be a cherry picker (see below)!

Advance as far as possible in 20 minutes:
10 Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 L-Pull-ups
Run 400m
100m Overhead Carry 20/15kg
Max. Strict L C2B Pull-ups

In 3 minutes:
20 Hang Power Clean 40/30kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
15 Hang Power Clean 55/37.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
10 Hang Power Clean 70/45kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
5 Hang Power Clean 85/52.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

*Your score (assuming all other work is completed) is your total of Wall Balls.

Ten rounds for time of:
2 Deadlift 125/85kg
4 Shuttle Run 10m
8 Burpees (over the bar)
16 Alternating Lunges

Three rounds for time
5 Shoulder Press 60/37.5kg
5 Toes to Bar
10 Push Press 60/37.5kg
10 Toes to Bar
15 Push Jerk 60/37.5kg
15 Toes to Bar