CFG 16.4 modified
Complete as many rounds and reps as possible in 18 minutes of:
11 deadlifts 155/115 11 wall-ball shots 30/16 11 calorie row 5 handstand push-ups
**If five rounds are completed before the time cap, complete 20 additional HSPU then start again and continue until time expires.
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set