**1. Banded 7’s
-into-
6 min AMRAP
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)

**2. Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders

Workout:  The Protagonist

* Target time: 9-11 minutes
* Time cap: 14 minutes

3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders

* Scaling option 1 (Masters 45+)
3 Rounds
7 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (35s/25s)
35 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (35s/25s)
35 Double Unders

* Scaling Option 2 (Beginner)
3 Rounds
10 Push-Ups
10 Dumbbell Hang Power Cleans (light weight)
50 Single Unders
– Rest 1:00 –
3 Rounds
10 Bar Push-Ups
10 Dumbbell Push Press (light weight)
50 Single Unders

* Limited Equipment Option
3 Rounds
10 Strict Handstand Push-Ups
10 Burpees
150m Run
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Burpees
150m Run

* Large Class Option
Teams of 2 (1:1)
3 Rounds (Each)
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds (each)
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
– Partner one performs 1 round, then partner 2 follows –

Accessory:

5 Rounds
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)

3 Rounds
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions