WOD:

1) AQAP:

12 Squat Clean Thrusters 135/95

50ft Handstand Walk

9 Squat Clean Thrusters 185/135

50ft Handstand Walk

6 Squat Clean Thrusters 225/155

50ft Handstand Walk

3 Squat Clean Thrusters 265/175

Scale as needed.

2) AQAP:

60 Calories Row

50 Toes-to-bar

40 Alternating Dumbbell Snatch 50/35

30 Bar Facing Burpees

20 Muscle-ups

No stepping up on the Burpees, must be a two footed jump back up.

3) 7 minute AMRAP:

15 Overhead Squats 95/65

30 Double-unders

Make sure you’re hitting full hip extension on all reps.

4) 14 minute EMOTM:

Odd – 1-3 Rope Climbs 15ft

Even – 1-10 Strict Handstand Push-ups

Pick reps/output that you can maintain for all 7 rounds.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE