WOD:

#you vs you

Complete as many rounds and reps as possible in 20 minutes of:

6 Strict Handstand Push-Ups  (Scale 3 Wall Climbs)

12 Kettlebell Swings (24/16 kg)

30 Double-Unders (60 single unders)

STRENGTH:

(15 Minutes)

Build up to a 1 Rep Max of Push Press

UnLoaded (No Barbell Option) for Strength:

3rds of:

Strict Dumbbell Press x 8-10 reps 
Rest 45 seconds

Supine Ring Rows x 8-10 reps 
Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

CASHOUT: 

50-100 Hollow Body Bounces

COMPETITORS:

Five sets of:
Hang Clean + Clean
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

C.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach