10:00 AMRAP
10 Roll and Reach
10 Deadbugs
5 Push Ups
5 Dumbbell Hang Snatch (light)
50m Jog
Gymnastics: Handstand Push-ups
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking
Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
(KG conv: 15/10 DBs)
Time cap each set: 5:00
RX+
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (50s/35s)
100m Run
Switch when both are completed
(KG conv: 22.5/15 DBs)