5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)|(14/10)*
3 Hang Power Cleans (155/105)|(115/75)
7 Box Jump Overs (24/20)
*Option to use heavier WB.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls (20/14)|(14/10)
5 Hang Power Cleans (155/105)|(115/75)
10 Box Jump Overs (24/20)
*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the "OFF" interval. Pick up where you left off.
**Strict HSPU optional.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
