7 minutes practice
1 power clean
2 front squat
3 deficit handstand push ups
increase weight every round
rest 3 minutes then
for time – Cap 30 minutes
400 meters run
300 meters row
10 handstand push ups
5 front squat
400 meters run
400 meters row
12 handstand push ups
7 front squat
400 meters run
500 meters row
14 handstand push ups
9 front squat
400 meters run
600 meters row
16 handstand push ups
11 front squat
RX DIVISION – 80/45
SCALED DIVISION – 60/25
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