16 minute EMOM

Even: Deadlift 5 reps

Odd: Handstand Push up 5 reps

For the deadlifts pick a weight that is a '5rep max' or a weight that you could not do much more than 5-7 reps a set. For the handstand push ups, try to maintain the 5 reps a round, but if need be scale back. IF you are able to do MUCH more than 5 reps a minute try scaling up by either doing strict HSPU or doing them at a deficit. If you are unable to HSPU at all either do 30 second Handstand holds or do 5 push press at a manageable heavy weight. Have FUN!

If you were able to do the Handstands then after EMOM do 3 sets of 5 reps of push press at a manageable weight.



You will have 30 minutes to complete the following lifts:

Snatch 1 rep max

Front squat heavy single.

For the Snatch, you may power it but a press out is a NO REP.

For the Front squat, go for a heavy single, a 1 rep max is not the goal but accepted if you want.


3 rounds of 10-12 reps of:

GHD sit ups

Hip and Back Extensions (or supermans)

Mountain climbers on the rings


Workout 18.5      

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.