25 Alternating KB Swings (24 kg) r/l = 1

15 Handstand kick ups (against wall, pause for 3 seconds on
top) or 7 reverse wall walks; pause at the top 3 seconds

5 Weighted pull-ups ( sub ring pull ups with plate or dumbell
in lap )

5 Box Jumps 24″

Durability:  2 rounds

Windmills 10 r/l
Kettlebell situps  20

• plank holds
• leg levers

Rom Drills – 1 mile run

3 rounds:

25 burpees
50 pushups
75 squats

Run 1 mile

For time:  weight appropriate
185
pound Squat clean, 1 rep
10
handstand push-ups
185 pound Squat clean, 2 reps
9
handstand push-ups
185
pound Squat clean, 3 reps
8
handstand push-ups
185
pound Squat clean, 4 reps
7
handstand push-ups
185
pound Squat clean, 5 reps
6
handstand push-ups
185
pound Squat clean, 6 reps
5
handstand push-ups
185
pound Squat clean, 7 reps
4
handstand push-ups
185
pound Squat clean, 8 reps
3
handstand push-ups
185
pound Squat clean, 9 reps
2
handstand push-ups
185 pound Squat clean, 10 reps
1  handstand push-up

Kettle Bell Day!

Rom drills- 800 m run

5 min of:

1-arm bar stretch hold 3 sec then, progress to a TGU

6 min cycles:  1 minute of each do not set the bell down!  Rest 2 minutes and repeat!

Figure 8
Around the World
Figure 8 w/Upper Cut
1 arm swing :30r :30l
Around the World
Russian Swing

Durability:   2 sets
10 box deck squat thruster
10 1 arm OH squat
10 KTE