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Lifting: Snatch Grip Push Jerk Btns, Overhead Squats and Snatch Balances

Snatch Grip Push Jerk Btn 1-1-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1, using heaviest weight per set Snatch Balance 2-2-2-2-2, using heaviest weight per set

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FT: Double Unders, Overhead Squats, Rows and 2 more

For time: 100 Double Unders 20 Overhead Squats, 115/83 lbs Row, 400 m 20 Overhead Squats, 115/83 lbs 100 Double Unders

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Wall Handstand Holds : 3x20

Wall Handstand Holds 3x20 Rest as needed between sets.

hold for 3 seconds

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Handstand Kick up (free standing)s : 3x10

Handstand Kick up (free standing)s 3x10 Rest as needed between sets.

Walk 6' from free standing kick up to wall.

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Handstand Walk : 4x 50 m, rest 1 min

Each for time: Handstand Walk: 4x 50 m Rest 1 min between efforts.

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Muscle Up Transitions : 3x12

Muscle Up Transitions 3x12 Rest as needed between sets.

make sure to use the false grip and end with a turnover at the bottom of the dip.

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Every 1 min for 10 mins: Muscle-ups

2 Muscle-ups Every 1 min for 10 mins.

Change the rep scheme and sets based on how many you choose.

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GHD Sit-ups : 3x20

GHD Sit-ups 3x20 Rest as needed between sets.

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Banded Good Mornings : 3x15

Banded Good Mornings 3x15 Rest as needed between sets.

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