50 Alternating Dumbbell Snatches 22/14kg
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace the handstand push-ups with hand release push-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for handstand push-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of repetitions. Handstand push-ups with feet elevated onto a box would be a good option today for these athletes.