Pick your poison. There are two options for todays workout. The first relies on some solid competence in the clean to drive the adaptation we are after here so if you have a solid clean above your bodyweight then select a challenging weight up to 110/80kg and work through option 1 at a quick but controlled pace. Option 2 allows us to work a bit lighter and get a little more volume in. Both are hard and both will be fun, ask the coaches for guidance if you are not sure which way to go.
Skill Work on Hollow Body, positioning on bar then bar taps and Toes To Bar drills.
12 Min AMRAP
Option 1 (If you have over bodyweight clean for guys or 3/4 BW for girls)
1 Squat clean 110/80kg
2 Muscle Ups
3 Deadlifts 110/80kg
5 Cleans 60/40kg
6 CTB Pull Ups
7 Deadlifts 60/40kg
3 rounds NFT
20 second freestanding handstand hold into a ME handstand walk for distance. Start Handstand hold on wall with face toward the wall if you cannot hold a freestanding handstand.