15 min. to work on different Handstand progressions
EMOM for 16 min. (30 sec. on/30 sec. off):
1. min.: Ring Top Hold
2. min.: Hollow Body Band Pull Down
3. min.: Chin Over Bar Hold
4. min.: Ring Body Saw
Build up a heavy set of 4 in 12 min
Then 3x 1 ΒΌ benchpress @80-90% of 4RM
3 sets each side (one side UB)
1 turkish get up (up) (db/kb)
20m oh carry
1 Turkish get up (down)
3 sets
30s fast banded seated row
20s reverse flys (small weights)
10s T hold (without weights)
60s rest
EMOM 5:
Pause Power Snatch (2sec at knees) + Hang Snatch + OHS (2sec Pause in Bottom)
3/2/1 Snatch Waves
-> 3 Reps then 2 reps then 1 rep
3 rounds of this (work up in weight)
3 sets of:
8-10 wall sit double KB Press
Rest 30sec
8-10 side plank DB rotation (each side)
Rest 60sec
In Teams of 2:
5 Rounds of 4min on / 2min off:
Partner A) rows 250/200m
Partner B) Bikes for cal
Then switch after Partner A) finished the row
-> when both finished the row, max cal Bike in remaining time (switch like you want)
Score is total cal on Bike over the course of all intervals
Every 90s for 7 sets do
1 clean pull + 1 hang clean pull + 1 hangsquatclean + 1 jerk
80%+ all sets
Build up a heavy set of a 5-stop FS
(On the way down stop at a
1. quartersquat
2.above parallel
3. below parallel
4.above parallel
5.quartersquat)
1-3 RM Sumo Deadlift
3 sets
6-8 half kneeling Filly press each side
8-10 heavy chinese kb rows each side
2.2.2 strict (def) hspu
Rest 90s
2 sets
20 banded good mornings
30s plate to chest hold on bench
40s weighted plank
Rest as needed