“French Core Crusher”
5min Amrap
10 Wb sit-ups
10 Wb leg raise (r-leg)
10 Wb mtn climbers
10 Wb leg raise (l-leg)

-Rest 2min-

21min Amrap
10 Wall ball shots 20/14
7 Strict pull-ups
4 Front squat 195/125
10 Kb swings 70/44
-Rest 1min after each round-

Rx+ Wb 2fer/Wb pull-up

Block Strength

Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps
(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)
B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed