WARM-UP

8min AMRAP:

• :30 sec Machine
• 5 Wall Ball Thrusters (light)
• :10 sec Handstand Hold
• 3 Muscle Cleans (empty bar)
• 3 Hang Power Cleans (empty bar)

WORKOUT PREP

3 sets:

• 3 Wall Balls
• 2 Handstand Push-ups
• 1-3 Power Cleans (build in weight)

FIRE

30 rounds for time (min cap):

• 5 Wall Balls (20/14)
• 3 Handstand Push-ups
• 1 Power Clean (100/70)

WATER

• Wall Balls (14/10)
• 3 Raised Handstand Push-ups
• 85/55kg

EARTH

• 20 rounds
• 8 Wall Balls Thrusters
• 6 Pike Push-ups
• Own weight