Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.
AMRAP in 15 minutes of:
Results: 3 Rounds plus 4 Bench Press. Did complete frist round unbroken. After that, borke bench into sets of 3s and 2s, T2B into 5s and RRs remained unbroken for each round.
For time complete 5 rounds of the following within a 16 minute time cap:
Results: 23:02. Forgot about the cap and kept going. Was worth it since it is a really good workout.
A. Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.
B. Power Cleans. Return the bar to the floor after every rep.
C. Then 21-15-9 of:
Results: Part C: 5:31.