Skill
10 sec Handstand Hold + 8 Shoulder Taps + 6 HSPU (kipping or strict) – 3 sets
—hands should be stacked under shoulders, ribs down, legs together, butt tight. You may scale to just a hold.
Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 75%, Min 5-8: 2EMOM @ 80%, Min 9-12: 1EMOM @ 85%
Conditioning
15 Min AMRAP
5 Bar Muscle-ups
10 Power Cleans 165/105#
5 Ring Muscle-ups
25/18 Cal Bike (15/10 Assault)
WOD Notes: TD = 3-5 rd. MU scale = 2-3 reps or 7 GI Janes (instead of 5 MU). PC = 55-60%.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×8 (work on slow eccentric)
b) Ring Rows – 4×8 (pause at the top)
c) GHD Sit-ups – 4×20 (rest 60 sec between sets)
