WODs

AMRAP 15: 200-m run 10 handstand push-ups 15 wall-ball shots (7/9kg)

Rest day

HEAVY DAY 3-3-3-3-3 reps for load: Front squat

4 rounds for time: 10/15-cal bike :30 accumulated dead hang hold 10/15-cal bike :30 accumulated handstand hold[…]

Pre-workout: On a 10:00 clock: Kipping pull-up or chest-to-bar skill work For time: 30 DB devils presses[…]

Rest day

For time:Accumulate 1:00 handstand hold against the wall100-m double-KB/DB front rack carry (26/35 lb)50 double-KB/DB push pressSingle-KB/DB[…]