Teams of 2 (40 min cap) 5RFT 40/30 Cal Assault Bike 30 Burpee Box Jump Overs 24″/20″ 20 Power Snatch 115/75
Scale accordingly. For large classes you can incorporate the row, but everyone must also bike. I.E. Round 1 bike, round 2 that group would row, round 3 back to bike (unless > 8 teams, then bike/row/row/bike/row)
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.
