WARMUP
AMRAP x 3 MINUTES
30 Single Unders
10 Alt. DB Deadlifts
10 DB Bent Over Rows
Into…
2 ROUNDS
30 High Jump Single Unders (or Double Unders)
15 Sit-Ups
10 Alt. DB Swings
:20 Dead Hang
WORKOUT
AMRAP x 8 MINUTES
15/12 Cal Row
8 Strict Handstand Push-Ups
6 Hang Power Clean (135/95)
-Rest 1:30-
AMRAP x 6 MINUTES
12/10 Cal Row
6 Strict Handstand Push-Ups
5 Hang Power Clean (155/105)
-Rest 1:30-
AMRAP x 4 MINUTES
10/8 Cal Row
4 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)
(Score is Total Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean (135/95)
-Rest 2:00-
AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean (155/105)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean (185/135)
*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.
(Score is Total Cals)
