20min Amrap

5 Hspu

10 One legged squats (alt)

15 Pull-ups

or

Cindy Cleans Up

5 Pull-ups

10 Push-ups

15 Air squats

*Every 2min 3 Power cleans (body weight)

Skill: Strict press 8/8/6/6/4/4

Block Strength

 

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+