AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 Pull-Ups

CrossFit Hero WOD As many rounds and reps as possible in 20 minutes of: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (70/53 lb)

21-15-9 Reps for Time Deadlifts (225/155 lb) Handstand Walk (in meters)

For Time 800 meter Run 50 Thrusters (45/35 lb barbell) 30 Pull-Ups

For Time 5 Strict Handstand Push-Ups 10 Pistols 15 Strict Pull-Ups 10 Strict Handstand Push-Ups 20 Pistols 30 Strict Pull-Ups 15 Strict Handstand Push-Ups 30 Pistols 45 Strict Pull-Ups 10 Strict Handstand Push-Ups 20 Pistols 30 Strict Pull-Ups 5 Strict Handstand Push-Ups 10 Pistols 15 Strict Pull-Ups

Max Reps in 4 minutes 30 seconds 60 seconds of Deadlifts (225/155 lb) 60 seconds of Handstand Push-Ups 45 seconds of Deadlifts (225/155 lb) 45 seconds of Handstand Push-Ups 30 seconds of Deadlifts (225/155 lb) 30 seconds of Handstand Push-Ups

For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups