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Monday

8 minute AMRAP
3 Viper Press
3 c2b pull-ups
6 Viper Press
6 c2b pull-ups
9 Viper Press
9 c2b pull-ups

5 minute rest

12 minute AMRAP
200m run
10 push-ups
7 toes 2 bar

Elements

EMOM 12
Even – 3 power clean (2 reps high hang, 1 rep hang)
Odd- Handstand kick up 20-30 sec hold (perfect form)
+
3 sets
30 secs power clean 115/75
30 sec rest
30 sec push press   115/75
30 sec rest
30 sec GHD hip ext
30 sec rest

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