WOD:

#double shot (20 min Cap)

For time:

18-15-12 of:

Calorie Row (or Air Dyne 15-12-9)
Power Snatch (95/65lbs) **UnLoaded Plate Ground to Overhead

Directly into…

18-15-12 of:

Toes to Bar **UnLoaded Ab Mat Sit Ups
OHS, 95/65 (Scale to Front Barbell Squat if needed) **UnLoaded KB Goblet Squat 

(Half class can start on first part and half on second part, if needed)

CASHOUT:

Reverse Tabata Handstand Pushups (Scale to Strict barbell press or DB press)

8 x:10 on, :20 off

Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.