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Part 1
4 Rounds
10 Feet Elevated Supinated Grip Inverted Row with Slow Lower
10 Pike Handstand Push Ups
7 Half Kneeling Windmill Press (per side)
Part 2
3 Rounds
30 Second Chin Over Bar Hold (accumulated)
30 Second 1-Foot Elevated Plank (per side)
20 Alternating V-Up
1 Minute Superman Hold
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)