1 set:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]

1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms

1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups

Handstand push-up | Progression
:10-:20 handstand hold // Belly tight with hands pushing into the floor.
2 handstand push-up negatives // Control the last 2 inches of the negative all the way to touching the floor.
:10-:20 headstand hold // Create a triangle with the hands and head and work on balance while bringing the knees to the elbows and then feet back up to the wall.
1:00 handstand push-ups // 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.

Muscle-up | Progression
:10 ring support hold // Arms locked out with rings pulled tight into the body.
3 ring dips // Lower the shoulders beneath the elbows on every rep, using the feet for assistance as needed.
5 false grip ring rows // Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal.
5 muscle-up transitions // Pull to the sternum, hold for :01, then transition forward to the bottom of the dip.

Accumulate:
1:00 banded overhead shoulder stretch/arm

-AMRAP 20:
2 inverted burpees
4 pike push-ups
8 DB swings (35/50 lb)

For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%

- Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
- Use a recent one-rep-max to find your percentages.
- Take the barbell out of a rack for the jerk.
- Rest as needed between sets.