Perform
A.
Within 8 minutes:
Snatch
– 4 sets of 1.1 reps
Rest as needed
B. Alternating Sets: Kipping Handstand Push-Up, Box Jump, Muscle-Up
3 sets of:
B1. 6-15 Kipping Handstand Push-UpsNo restB2. 12 Box Jumps 24/20 inchesNo restB3. 2-6 Muscle-Ups
C. Alternating Sets: Chest-to-Bar Pull-Up, Box Jump Over, Overhead Squat
3 sets of:
C1. 6-12 Chest-to-Bar Pull-UpsNo restC2. 12 Box Jump Overs 24/20 inchesNo restC3. 9 Overhead Squats
Compete
A.
Within 8 minutes:
Snatch
– 4 sets of 1.1 reps
Rest as needed
B. Alternating Sets: Kipping Handstand Push-Up, Box Jump, Muscle-Up
3 sets of:
B1. 10-20 Kipping Handstand Push-UpsNo restB2. 12 Box Jumps 24/20 inchesNo restB3. 3-8 Muscle-Ups
C. Alternating Sets: Chest-to-Bar Pull-Up, Box Jump Over, Overhead Squat
3 sets of:
C1. 8-15 Chest-to-Bar Pull-UpsNo restC2. 12 Box Jump Overs 24/20 inchesNo restC3. 9 Overhead Squats
D. Alternating Sets: Ski Erg, Handstand Walk
4 sets, starting a set every 60 seconds, of:
D1. Ski Erg for 30 secondsD2. Handstand Walk 25-50 feet
E. Alternating Sets: Hanging Leg Raise, Dual Kettlebell Overhead Carry
3 sets of:
E1. Max Hanging Leg RaisesRest 30 secondsE2. Dual Kettlebell Overhead Carry 100 feetRest 30 seconds