20 Minute AMRAP of: 5 Handstand Push-Up 10 Leg Levers 15 Back Squats 135/95

Skill: 10 Minutes Handstand Walk WOD: 3 Rounds for time: 25′ Handstand Walk 50 Mountain Climbers 25′ Handstand Walk 50 Jumping Jacks 25′ Handstand Walk 15 Ring Dips

15 Minute Emom of:  10 Ground to Overhead 55/45 (plate) 20 Wallballs 20/14 @ 10/9’ 10 Burpees

3 Rounds for time of: 2 Minute L-Sit (total of 2 min.) 20 Hollow Rocks 30 Supermans 40 Medball Russian Twist 20/14

For time: 1 Mile Run 30 Kettlebell Swings 53/35 20 Sit-Ups 10 Hand Release Push-Ups 800m Row 30 Kettlebell Snatches 53/35 20 Toes to bar 10 Strict Pull-Ups 30/25 Cal Assault Bike 30 Kettlebell Clean and Jerks 53/35 20  GHD Sit-Ups 10 Wall Cast 30 Minute cap.

5 Rounds for time: 7 Power Cleans 95/65 7 Front Squats 95/65 50 Double Unders 200m Run 15 Minute time cap.

Movement standards 18.5 Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If…

10 Minute AMRAP of: 7 Burpees 15 Double Unders

16 Minute EMOM of:  1 Power Clean (mid height catch) + 1 Front Squat + 1 Squat Clean + 1 Split Jerk Increase weight every round. Score is heaviest weight completed. If you fail a weight scale back and complete at the next heaviest that was achieved.

5 Rounds for time of: 20 Medball Cleans 20/14 5 Bar Muscle-Ups

27-21-15-9 for time of: Thrusters 95/65 Box Jumps 24/20 17 Minute cap.

Movement Standards Tips for 18.4 Workout 18.4 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

10 Minute AMRAP of:  10 Shoulder Press 75/55 10 Bent Over Row 75/55 10 Deadlifts 75/55

5 Rounds for time: 5 Wallcast 10 Back Squat 135/95 (no rack) 15 Double Unders 18 Minute time cap.

3 Rounds for time: 800m Run 30 Pull-Ups 30 Weighted Walking Lunges 45/35 17 Minute time cap.

14 Minute AMRAP of: Buy in: 30/27 Cal. Assault Bike or 34/30 Cal Row Then: 15 Sumo Deadlift High Pulls 95/65 10 Handstand Push-Ups

  Tips for 18.3 18.3 Movement Standards Workout 18.3 2 Rounds for time of: 100 Double-Unders 20 Overhead Squats 100 Double-Unders 12 Ring Muscle-Ups 100 Double-Unders 20 Dumbbell Snatches 100 Double-Unders 12 Bar Muscle-Ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes

For time: 15 Turkish Get-Ups 53/35 (right arm) 50 KettleBell Swings 53/35 15 Overhead Squats 53/35 (left arm) 50 KettleBell Swings 53/35 15 Overhead Squats 53/35 (right arm) 50 KettleBell Swings 53/35 15 Turkish Get-Ups 53/35 (left arm)

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