Warm-Up

2:00 Bike, Row, Ski

Then,

3 Sets:

10 Air squats
:30 Plank
10 Ring rows

Strength/Skill

4 Sets:

1 Power clean + 3 hang power cleans + 3 front squats

Choose a weight which can be completed unbroken

WOD

EMOM 16 minutes for max reps/time:

Min. 1 | Max handstand hold
Min. 2 | DB shoulder press 35/25/side
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups

– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Compare to: 9/7/2023