Jump from knees Weighted, M/E Bench Press, 7 Rounds 10 C2Bar, 10m Handstand Walk

Beginner 6am, 9:30am & 7:30pm

(A) Deadlift-Work within the limitations of your movement

(B) Handstand Pushups-Technique & Progressions-Pre-Req practice HSPU is nose to wall wall walk

(C) Individually for time-Cindy 20min Amrap 5 Pullups, 10 Chest2Ground Pushups, 15 Air Squats

Intermediate 6am, 9:30am & 6:30pm

(A) Deadlift-Work to your limits

(B) Handstand Walk-Technique & Progressions-Pre-Req to practice Handstand walk is Handstand Holds against the wall with control. Control meaning ability to find balance off the wall.

(C) Individually for time-"Cindy" 20min Amrap 5 Pullups, 10 Chest2Ground Pushups, 15 Air Squats or "Mary" 5 HSPU, 10 One Legged Squats, 15 Pullups

Advanced 9:30am & 5:30pm

(A) Jump from Knees-Weighted

(B) M/E Bench Press &  3 x 12 Ring Rows 

(C) Individually for time-7 Rounds 10 C2Bar, 10m Handstand Walk

Focus- (A) Here for Demo Heavier then last time. See photo above (C) No more then 3 lifts above 90% (C) If you don't have a handstand walk practice progressions during Part B and complete 5 x 10m Shutles during part C