Conditioning: For time: Run, 1 mi — then — 3 rounds of: 6 Turkish Get-ups, 53/35 lbs 10 Russian Double Kettlebell Swings, 53/35 lbs 25 AbMat Sit-ups — then — Row, 2000/1600 m
Today’s workout will focus primarily on a core-dominant middle section with a cardio test on the cash-in and cash out. There is 60s rest on either side to get your breathing under control, so we want to focus on quality reps for the TGU and Swings.
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
