Freestanding Handstand Holds, 30 seconds
15 Dead-lifts, 275/195
12 Triple Unders
9 Bar Muscle ups
Freestanding Handstand Holds, 20 seconds
12 Dead-lift, 315/215
9 Triple Unders
6 Bar Muscle ups
Freestanding Handstand Holds, 10 seconds
9 Dead-lifts, 365/255
6 Triple Unders
3 Bar Muscle ups
The freestanding handstand holds must occur within a box that is 4x3 (half a black mat). If you come down or any part of the hands touch outside the box, your time stops.
B.
AMRAP in 3 minutes of:
100 Air Squats
Row, max meters
Rest 90 seconds. Repeat for 4 cycles.
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