DATE – Friday


Warm-up) (12-15 mins total, including mob)

2 Rounds:

10 Ball Slams

10 back roll toe touches

6 KB Push Jerks per arm – moderate weight



PVC front rack, OH Reverse Lunge etc.


WOD A) Power Clean & Jerk: 3 touch’n’go reps EMOM x 10 mins – progressively add weight over 10 sets to build to a heavy but fast set of 3 (7 mins to get to starting weight)


WOD B) 3 Rounds (remainder of class to complete):

Max Kipping Handstand Pushup

Weighted Ring Dip x 7-8 reps

Split Squat x 7-8 reps per leg @ 3010 tempo – barbell in front rack, heavy as possible

*Rest approx. 30-40 secs between exercises

HSPU mod:

Intermediate: 3-5 negatives with a 3-4 second descent

Beginner: 10-20 second handstand hold + 8-10 strict KB press