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Warmup
Dynamic Athletic Movement

Skill
Level 3/4
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Conditioning
“Cherno Alpha” (Shout out to Brody Sauro for the suggestion!)
Level 3/4
E2MOM for 12 minutes
Snatch Pull
Hang Power Snatch
Power Snatch (from the floor)
3 Overhead Squats
Add weight every round until you cannot complete the complex with the required weight. Then, drop to a weight you can finish at.

Starting weight:
L4-95/65
L3-75/55
Men add 10# per round. Women add 5#.

Level 0-2
EMOM (not 2)
Kettlebell Snatch 5 R/L or 20 Swings