10:00 AMRAP
1:00 Machine
8 Banded Good Mornings
4 Lunge Matrix (each)
4 Muscle Cleans (empty bar)
4 Hang Power Cleans (empty bar)
10-second Handstand Hold

Gymnastics – Handstand/Grip (Week 1)

Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]

Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]

Level 3:
Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

8:00 AMRAP
50 Power Cleans (135/95)
Max Bar Facing Burpees
(KG conv: 60/42.5 PC)
*The goal is to finish the power cleans in 5 minutes or less.

RX+

8:00 AMRAP
50 Power Cleans (155/105)
Max Bar Facing Burpees
(KG conv: 70/47.5 PC)