1 ROUND

10 Air Squats

10 Samson Lunges

5 Inch Worm + Push-up

10 Shoulder Taps

10 Alt Piked Toe Taps

Into…

3 ROUNDS

10 Goblet Lunge→ OH Lunge → FR Lunge

5 Burpees →Burpee to Target → Burpee over DB

:20 Floor Planche

:20 Wall Assisted Handstand Hold

1:00 Wall Sit

:30 Handstand Hold*

1:00 Ring Planche Hold

*Option for Wall or Free Standing.

-Rest As Needed b/t Sets-

(No Measure)

40 Alt. DB Goblet Lunges (50/35)

30 Burpees

30 Alt. DB Overhead Lunges*

20 Burpees to Target

20 Alt. DBL DB Front Rack Lunges

10 Burpees Over DB

*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.

(Score is Time)

KG DB: (22.5/15)

40 Alt. DB Goblet Lunges (35/20)

30 Burpees

30 Alt. DB Overhead Lunges*

20 Burpees to Target

20 Alt. DBL DB Front Rack Lunges

10 Burpees Over DB

*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.

(Score is Time)

KG DB: (15/10)

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

Clean Pulls*

*110% 1-RM Power Clean

(Score is Weight)

20 Alt. KB Heel Taps

40 Russian Twists

60 Bicycle Crunches

-Rest As Needed b/t Sets-

(No Measure)