Banded 7s
-into-
8:00 AMRAP
45-second Machine
4 Front Squats (empty bar)
4 Push Press (empty bar)
2 Thrusters (empty bar)
4 Up Downs over the Bar
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 42.5/30 Thrusters)
Time cap:23mins
RX+
8 Sets
10 Thrusters (95/65)
10 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 42.5/30 Thrusters)
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall
You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.