PART I:  STRENGTH

24 Minutes to Accumulate:

4 Minutes in Ring, Parallel Bar or Box Straight Arm Support
4 Minutes in L-Sit, Tuck Sit or Prone Plank
4 Minutes in Freestanding or Wall Assisted  Handstand Hold
400 Meter Meter Heavy Farmers Carry

In AFSAP (As Few Sets As Possible)

*Perform Movements in Any Order

PART II:  CONDITIONING

9 Minute AMRAP
9 Devil’s Press 50/35
18 Wall Balls 20/14
45 Double-Unders

Scale:
Devil Press to American Kettlebell Swing
Double-Unders to 2x Singles or Mountain Climbers


or


OLYMPIC WORKOUT

Muscle snatch+push press+OH squat: 3(2+1+1)

Muscle snatch to parallel + OH squat
3(2+1)

Snatch doubles
2(1+1) 65%
2(1+1) 75%
4(1+1) 80-85%

Snatch dead lift+ snatch pull
4(2+2) 85-90%
2(1+1) 100%