WARM-UP

3 SETS

50 Single Unders or :30 Cardio Choice

5 Reps of (1) Up-Down + (1) Hand Release Push-Up

5/5 Slow Plate Around the Worlds

5 Plate Ground to Overhead (w/:01 Pause at Top in Press Position)

10 Plate Strict Press (W/ :01 Pause at Top in Press Position)

SKILL

EMOM X 8 MINUTES

MIN 1 – :30 Handstand Hold Option*

MIN 2 – :30 Strict Handstand Push-Ups or Hand Release

Push-Ups

*HS Hold Options…

DBL DB Overhead Hold

Pike Hold

Wall Handstand Hold

Freestanding Hold

WORKOUT

“DEATH BY BURPEES”

EMOM X 20 MINUTES

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6

Burpees on the next minute, and so on…

(Score is Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-