WARM-UP -
10:00 AMRAP
1:00 Machine
8 Banded Good Mornings
4 Lunge Matrix (each)
4 Muscle Cleans (empty bar)
4 Hang Power Cleans (empty
bar)
10-second Handstand Hold
WORKOUT PREP-
3 sets:
2 Power Cleans (build in
weight)
2 Bar Facing Burpees
GYMNASTICS - Handstand/
Grip (WK1)
Week 1: 8 minute EMOM: 40
seconds of work followed by
20 seconds of rest
Level 1:
Odd minute: 3 wall walks +
handstand hold at the top
of the last wall walk until the
40-second mark
Even minute: Dead hang on
pull up bar or high rings [aim
for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks +
handstand hold at the top
of the last wall walk until the
40-second mark
Even minute: Dead hang on
pull up bar or high rings [aim
for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to
hollow walk outs + hold at
top of last box pike
Even minute: Dead hang on
pull up bar or high rings with
toe assist if needed [aim for
20-30 seconds]
WORKOUT - Orange and
Black
Freedom (RX’d)
8:00 AMRAP
50 Power Cleans (135/95)
Max Bar Facing Burpees
(KG conv: 60/42.5 PC)
*The goal is to finish the
power cleans in 5 minutes
or less.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 30 Second Pigeon Stretch
Drops
1 Minute Ring Lat Stretch
1 Minute Calf & Big Toe