WOD:

#whoop

15 Minute AMRAP
25 Toes to Bar
25 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (2×50/35) (24”/20”)
50 Strict Handstand Push Ups
25 Alternating Dumbbell Step Ups (2×50/35) (24”/20”)
25 Burpee to Bar (6in)
25 Toes to Bar

Target Goal: 1+ Round

#whoop (open prep option)

15 Minute AMRAP
25 Toes to Bar *Scale to Knee Raise or Vups
15 Burpee to Bar (6in) *Scale to Burpee
25 Alternating Dumbbell Step Ups (1×50/35) (24”/20”)
50 Handstand Push Ups *Scale to Kipping, HR Pushup or Strict DB Press
25 Alternating Dumbbell Step Ups (1×50/35) (24”/20”)
15 Burpee to Bar
25 Toes to Bar

STRENGTH:

#Back Squat
– 10 sets x 2 reps @ 93% 1RM Back Squat 
* Rest 60-90 secs between sets

#Front Squat
– 5 sets x 3 reps @86% 1RM Front Squat 
* Rest 60-90 secs between sets

OPTIONAL WOD 2:

For time: 
1000m Ski
200’ Double Kettlebell Front Rack Walking Lunge (2×53/35)
25 Bar Muscle Ups
-Rest 5:00-
25 Bar Muscle Ups
200’ Double Kettlebell Front Rack Walking Lunge (2×53/35)
1000m Ski
-Rest 5:00-
10 sets
15/12 calorie Ski sprint
1:00 easy

Target each set 8-10.

Time Cap 12 min