WOD:
Every 10 minutes for 3 rounds (30 minutes)
200m Farmer Carry 50/35
30/24 Cal Row
20 Dual DB Front Squats 50/35
20/15 Cal Bike
Note: Looking to get about 2 minutes rest per round here, so if the farmer carry is the limiting factor, reduce distance to 100m. Large classes should stagger start position so everyone can get on a bike.
Core: 3 supersets of
20 alternating V-Ups
20 Banded Good Mornings
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.
