Warm-up
1 minute of singles
1 minute of doubles
1 minute of triple practice
15 russian swings into 15 goblet squats into 15 american swings
15 kipping hspus working on the kip
Strength
1. Deadlift
3-3-3-3
2. Front Squat
3-3-3-3
WOD
EMOM7
7 Wallballs (30,20)
7 Burpees
Then Immediately Into
6 Minute AMRAP
5 Strict Handstand Push-ups
10 Wallballs (30/20)
15 Kettlebell Swings (2,1.5)
Then EMOM until you cannot do it anymore:
5 Handstand Push-ups (kipping)
20 Double Unders
6 Handstand Push-ups
20 Double Unders
7 Handstand Push-ups
20 Double Unders
….
*You should have a score for all 3 parts. IF you completed the EMOM, rounds/reps on the amrap, and how many minutes of EMOM you get through for the 3rd part