WARMUP
AMRAP X 10 MIN
1:00 Cardio Choice
8 Push-Ups to Pike
8 Bootstrappers
8 Up-Downs
8 DB Strict Press
8 Air Squats
8 Burpees
8 Front Squats
SKILL
EMOM x 5 MINUTES*
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+
2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+
2 DB Push Press
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
7 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Burpees Over Bar
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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