Conditioning: AMRAP 9 10 Dual KB offset Deadlift 70/53 (men) 53/35 (women) | 53/35 (m) 35/26 (w) | 35/26 (m) 26/18 (w) 100′ Single Arm KB Suitcase Carry 70/53 | 53/35 | 35/26 15 Russian KBs 70/53 | 53/35 | 35/26
Workout – the KB deadlift will be offset in weight, meaning for rX men, 70lb in right hand, 53 in left. Switch at the 5 count or every other round. Workout revolves solely around core stability, so don’t rush the movements!
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.
