STAMINA DAY 1

EMOM as long as possible:
Minute 1: 2 Strict Handstand Push-ups and 1 rope climb
Minute 2: 4 Strict Handstand Push-ups and 1 rope climb
Minute 3: 6 Strict Handstand Push-ups and 1 rope climb

Continue until you cannot get in the designated number of strict handstand push-ups and rope climb.
When you fail a minute, continue the next minute with kipping handstand push-ups.
Post to the feed how far you go on the strict handstand push-up and where you were able to continue to on the kipping handstand push-ups.

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E2MOM for 6 sets:
Clean and Jerk
2x4 at 55%
2x4 at 60%
2x4 at 65%

These are not touch and go reps. Focus on positions. Use the eccentric lowering phase when possible.

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For time:

100 Double Unders
immediately into:
21-15-9-6-3
Hang Power Clean (135/95)
Chest to Bar Pull-ups
Upon completion of the final pull-up:
100 Double Unders

Use the hang power clean as an opportunity to practice upright torso cycling, as demonstrated in the video.

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E2MOM for 3 sets:
GHD Back Extensions, 3x15
Slow and controlled

Dean Xu