Warm-Up

For Quality
10:00 AMRAP
200m Run
1 Barbell Complex*
10 Alternating Box Step-Ups
5 Inchworm Push-Ups
5 Pike Push-Ups
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Weightlifting
Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean
Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling

Workout
3 Rounds For Time
400m Run
20 Box Jump Overs (box step overs, with weight if unweighted seems too easy)
15 Handstand Push-Ups
Box Height: 24/20in

Level 2:
3 Rounds For Time
400m Run
15 Box Jump Overs
10 Handstand Push-Ups

Box Height: 24/20in
Level 1:
3 Rounds For Time
400m Run
20 Alternating Box Step-Ups
10 Box Piked Handstand Push-Ups

Box Height: 24/20in

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.