Training
Handstand Push-ups Progression

Performance
EMOM for 10 Minutes:
3 x Handstand Push ups (unbroken – without coming off the wall)

WOD
Complete AMRAP in 8 Minutes:
3 x Handstand Push ups
6 x Jump Squats (45/35)
12 x V-ups

WOD
In Teams of Three:

7 Minute AMRAP:
50 x Bench Press (95/65)
50 x Bench Press (105/75)
AMRAP Bench Press (115/80)

Rest 3 Minutes

7 Minute AMRAP:
50 x Hang Squat Cleans (75/55)
50 x Hang Squat Cleans (95/65)
AMRAP x Hang Squat Cleans (105/75)

Rest 3 Minutes

7 Minute AMRAP:
50 x Deadlift ((135/95)
50 x Deadlift (155/105)
AMRAP x Deadlift (185/135)

Training
Pull-up Progression

WOD
“Helen”
3 Rounds for Time:
400 Meter Run
21 x Kettlebell Swing (53/35)
12 x Pull-ups

Training
Rowing Technique

WOD
5 Rounds:
3 x Minute Calorie Row
1 x Minute Box Jumps (24”/20”)
1 x Minute Burpee
1 x Minute Rest

Training
5×3 Back Squats (50-60% of 1RM)

Double Unders Practice

WOD
8 Rounds
20 x Seconds Back Squats (45/35)
10 x Seconds Rest
20 x Seconds Double Unders
10 x Seconds Rest

31 Heroes
AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Training
Turkish Getups

WOD
Tabata: 8 Rounds of each: (20 Second / 10 Seconds Rest)
Rowing for Calories
V-ups
Double Unders
Elevated Push-ups (feet on 14-20” Box)

Training
Pistol Progressions

WOD
10 Rounds for Time:
10 x Alternating Pistols (5 Each Leg)
10 x Alternating Renegade Rows (50/35)

Mobility (10-12 Minutes)

Training
Pull-up Progression (Kipping/Butterfly)

WOD
21-15-9 for Time:
Squat Cleans (135/95)
C2B pull-ups

Complete for Time:
30 x Double-Unders
10 x Handstand Push-up
30 x Double-Unders
20 x Handstand Push-up
30 x Double-Unders
100 x Air Squats
20 x Handstand Push-up
30 x Double-Unders
10 x Handstand Push-up
30 x Double-Unders
(20 min. time cap)