For Time:
40 single arm DB STOH (22,5/15kg)
30 T2B
20 single arm DB Cleans
10 single arm Devil's Press
800m run
10 single arm Devil's Press
20 single arm DB Cleans
30 T2B
40 single arm DB STOH
(18min cap)
EMOM8
1. 10-16 alt. single leg toes to bar
2. 20-30s (tucked) headstand
For 12 min work on a hard HSPU Variation in sets of 3-5
- strict deficit HSPU
- strict HSPU
- ROM
- negatives to pike pushup
- box HSPU
- Pike pushups
* After each set to 6-8 banded pull aparts
3 sets no rest
20-30 triceps pushdowns
20-30 Facepulls
4 sets of:
5 Tempo Back Squats @21X1, RPE 7,5 for first set and then stay at that weight
Rest ~2min btw sets
3 sets of:
20 walking Lunges with 2xDB/KBs
6-10 Plate leg curls
Rest ~90s
3 sets of:
6-10 strict leg raises
20s Copenhagen Plank with top foot on floor and bottom leg in High Knee Position / side