021621

A. Metcon (Rounds and Reps)
9 min AMRAP
1, 2, 3, 4, 5, 6...

Pausing Strict Handstand Push-Ups
Strict Handstand Push-Ups
Kipping Handstand Push-Ups

*7/5 Calorie Assault Bike, 9/7 Cal Row, 30 Lunges OR 50 Double unders after each round.

Modifications
HANDSTAND PUSH-UPS
- Box Strict Handstand Push-Ups
- Double Dumbbell Strict and Push Press
- Standard Push-Ups

Fitness
9 min AMRAP
8, 10, 12, 14, 16, 18, 20...

Bench Press @ 60%
Dual DB Bent Over Rows

*30 Jumping Jacks after each round.

B. Metcon (Weight)
Jerk Technique
5 Sets:
2 Pausing Push Jerks
1 Push Jerk

Pause takes place in the catch position for 2 seconds.

Fitness
5 Sets to build to a shoulder press heavy 5RM

C. Metcon (Time)
"Eighth Wonder"
8 Rounds:
8 Push Jerks 135 / 95 lb
8 Barbell-Facing Burpees

Modifications
PUSH JERKS
-Scale weight
- Double Dumbbells or Kettlebells
- Push-Ups

BARBELL-FACING BURPEES
- Burpee to Target
- Burpee Over Dumbbell