MONDAY 29 January 2023

Warm-up
AMRAP 7
10 Air squats into 15s Squat hold
15s Handstand hold + hand to hand shifts (if able)
10 Ring rows
10 Supermans
5 Walkers

1x
10 PVC PT
10 PVC GM
10 Front + side lat raise

1x (bar)
10 Front squat
10 Push press

Then
10 minutes
Warm up to workout weight for front squat (work form floor)

Workout
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 50, 40, 30 kg
♂ 70, 60, 50 kg

Quarterfinal weights (just so we can appreciate ;))

♀ 70, 60, 40 kg
♂ 100, 80, 60 kg