- RX -
3 rounds for time:
30 GHD sit-ups
30 power snatches (55/75 lb)

- INTERMEDIATE -
3 rounds for time:
20 GHD sit-ups to parallel
30 power snatches (45/55 lb)

- BEGINNER -
3 rounds for time:
20 sit-ups
20 hang power snatches (35/45 lb)

Post-workout
For completion:
200-m double-KB overhead carry
- Use a load that allows for 100-m or more at a time.

1 set:
1:00 lacrosse-ball shoulder mash/side
1:00 cobra stretch

2 sets:
12 straight-leg sit-ups
12 supermen
12 tempo PVC muscle snatches

3 rounds for time:
30 weighted sit-ups (15/20 lb)
30 alternating DB snatches (35/50 lb)

7 sets for load:
1 push press + 1 push jerk + 1 split jerk
- Loading will be limited to your best push press.
- Start around 70% of your best push press and increase loading across each set.
- Begin a new lift every 3:00.

 

5 sets:
5 handstand push-up negatives
5 single-arm DB seated strict presses/arm
:30 max handstand push-ups
- Rest 2:00 between sets.
- Maintain no less than a 2 count on the descent of the negative. You do not want your head "crashing" to the floor.
- Use a weight for the DB strict press that allows you to complete all 5 reps on each arm unbroken.
- You may perform the handstand push-ups as strict or kipping. If you are capable of performing 15 unbroken kipping reps, you should perform strict reps in this skill work.
- Do not rest more than :10 between exercises.

EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
- Score is the total calories rowed across the 20:00.
- 250/200+ total calories. Advanced athletes should push over 300 calories.