Strength 

Power Snatch

65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1

Bench Press

90% of your 5RM (3 sec pause each rep) for 3 x 5

Skill Work

Take 5-10 minutes to practice handstand drills

EMOM 14 minutes

Odd: 30-45 seconds of Handstand Walking, HSPU or Handstand Holds (scale based on skill level)

Even: 8 Burpees

Conditioning

Buy in: Row 2000m

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

Cash out: Run 1 mile