WOD

Max Effort Upper Body

Bench Press : 1 Rep Max

Pullups max unbroken set

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders

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Barbell Press 3×12

Handstand Hold

4×20 GHD Situps

Dynamic Effort Upper Body

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg

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Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings

15-12-9-6-3 reps, for time of:

Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-up

Then:

Complete as many rounds as possible in 5 minutes of:

Clean and Jerk 95/65

Front Squat : 3 Rep Max

Romanian Deadlift 5-5-5-5-5

Then:

For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up

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Straight Leg GHD 4×20

Handstands

Every Minute on the Minute for 10 minutes:

3 power cleans
pick heaviest load possible while maintaining proper foot placement.

Then:

3 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
50 Double Unders

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Handstand Holds