Warm-up
Light stretching and static handstand work, then use the EMOM as your warm up.
Skill
EMOM14
Odd– 50 Double Unders for efficiency (working on speed of rope, keeping arms in tight, jumping 1-2 inches off the floor, try a shorter rope)
Even– 50 ft handstand walk (scale as necessary)
WOD
5 Minute AMRAP
7 Hang Power Cleans (155,105)
7 Shoulder to Overhead
7 Box Jump Overs
Rest 3 Minutes
5 Minute AMRAP
7 Hang Power Cleans (175,115)
7 Shoulder to Overhead
7 Box Jump Overs
Rest 3 Minutes
5 Minute AMRAP
7 Hang Power Cleans (195,125)
7 Shoulder to Overhead
7 Box Jump Overs
Regional- 135/155/175, 95/105/115
Open- 115/135/155, 85/95/105
Cooldown
1500m Row in the mobility room