7 Jan 2025

A. 5 Minutes of Clean Instruction and Practice

B. Every 2:30 minutes for 17:30 minutes (7 Sets): Clean
Sets1-2: 5 reps @ 50-60%
Sets3-5: 4 reps @ 60-70%
Sets6-7: 3 rep @ 65-75%

C. 4 Sets for Max Reps:
40s Strict Handstand Pushups (Scale: Floor Seated DB Press)
20s Rest
40s Alternating DB Renegade Rows (2x50/35)
20s Rest

Score = Part C Total Reps (RX or DB)