Two sets of:
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
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Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 80%
Then. . .
One set of:
Back Squat x 8 reps @ 60%
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For time:
10 Hang Squat Snatches (95/65 lbs)*
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (24/16)
50 Row for calories
40 Kettlebell Swings
30 Push Presses
20 Chin-over-the-Bar Pull Ups
10 Hang Squat Snatches
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*Athlete is allowed to receive this in a power position, then squat