11/21/2025

WEST HAM UNITED

7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups

HANDSTAND/GRIP (WEEK 4)

8-minute EMOM:

Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice

Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice

Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice