Strength

Every 2mins for 6 Rounds
1 Squat Clean
Building each set

WOD

8min AMRAP
8 Handstand Push-ups
8 Alt. Pistols
4 Squat Clean 155/105

Capacity Work
8 Dumbbell Push Press
8 Dumbbell Front Squats
4 Burpees

Comp HW

9min AMRAP
4 Chest to Bar
8 Push-ups
12 Lunges

Rest as much as you need

9min AMRAP
3 Muscle-ups
25ft Handstand Walk
12 Box jump overs 24/20

Comment

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