ATHLETE

A. Handstand Work
EMOM8
Min 1: 0:20-0:30 Handstand Hold (*or HS hold using a box or plank hold)
Min 2: 3-8 HSPU (*or Box HSPU or 1-2 Wall Walks or 5-10 Pushups)

B. EMOMx12:

Min 1: 5 Thrusters (135/95)(115/80)(95/65) + 5-10 TTB
Min 2: 12/10 Calorie Row (12 Men/10 Women)
Min 3: 5 Cleans (135/95)(115/80)(95/65) + 5-10 TTB
Min 4: 12/10 Calorie Row

COMPETITOR

A. EMOM12
2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Calorie Row

B. EMOM10
3-8 Consecutive Kipping HSPU