WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-
WORKOUT PREP -
3 sets:
10 Double Unders
2 Power Snatch (build in
weight)
GYMNASTICS: Handstand
Push Ups
Every 90 seconds for
5 rounds: (rest for the
remainder of time until the
next 90 seconds)
Level 1: 5-7 box handstand
push ups or floor/elevated
push-ups + 10-second box
handstand hold or plank hold
Level 2: 5-7 kipping
handstand push ups right
into a 10-second handstand
hold at the top of the last
handstand push up
Level 3: 5-7 deficit kipping
handstand push ups
(2in deficit) right into a
20-second handstand hold at
the top of the last handstand
push up
WORKOUT - No Time to Die
Freedom (RX’d)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Quadruped Forearm
Stretch