STRENGTH:

#handstand pushup/pressing (10min)

Scale: Inverted Handstandpushs off box, Strict DB press or Pushups

12 Sets for Time:

40% of Max Strict HSPU 

Then…

#thrusters

On the 2:00 x 6 Sets:

3 Thrusters (from the ground)

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 64%

Set #3 – 68%

Sets #4+5+6 – Build to a Heavy Set of 3.

BeachFit will do:

AMRAP 10

10 Cal Bike

12 Wall Ball 

WOD: (14 Min Cap)

#chest hair

For Time:

25 Thrusters (95/65) *BeachFit will do Single DB Thruster

400 Meter Run

25 CTB Pull-Ups  *BeachFit will do Pullups or Rings Rows (1 second pause at top)

400 Meter Run

25 Thrusters (95/65)

CASHOUT:

1-3rds

12 Lateral Box Step-Ups (6 each leg, no weight) – Video

12 Waiter Squats (6 each leg, athlete choose KB load)- Video