“In pairs
1) AMRAP 12 mins
10 Sync DB S2OH each arm
20 HR Press Ups
10 Sync DB Hang Power Clean each arm
20 Pull Ups
Rest 5 mins
2) AMRAP 12 mins
Round for Round
9 Box Jumps
6 Cal Row or Ski
3 Wall Climbs
Rest 3 mins
3) AMRAP 6 mins
Alt Movements
10 DB Cleans (2 DBs)
10 Cal Machine
5 BBJ

Skills

“1. 15 mins work on Handstand Hold/Walk progressions

2. Get AFAP in 2 mins
1 Wall Climb
2 Shoulder Taps;
2 WCs
4 Shoulder Taps;
3 WCs
6 Shoulder Taps etc.
Rest 2 mins x3R

3. Core Finisher
5 Windscreen wipers (L+R=1)
40 M Double KB/DB OH Carry
20s Superman hold
Rest 1 min x2R

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