3 rounds of:
14 DB deadlifts
400m run
14 T2B
400m run
14 DB hang P. cleans
400m run
14 Burpee to target
14 DB Thruster
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row
8 rounds of:
8 alt. shoulder taps
8 Goblet Squats
30m Farmers walk (15m there and back)
- 12min cap -
Scale shoulder taps to elev. hands on bench.
Every 90s for 15 sets
3 sets
1 powerclean
6-8 splitpresses with 2s hold on top
3 sets
1 powerclean
4-6 tall splitjerks with 2s hold in catch
3 sets
1 Powerclean
3-4 splitjerks with 2s hold in dip
6 sets
1 powerclean
1 splitjerk
3 sets (go UB)
10-15 bentover barbellrows
10-15 barbell curls
10-15 strict presses
10-15 barbell triceps extentions
Rest 60s
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
1 3-Position Snatch
Snatches are from high hang / hang / tng from floor as unbroken complex
2 Front Squat
2 Front Squat
2 Front Squat
Each FS with 10s eccentric!
Rest 20s between the 2 reps and 2-3min between sets.
RPE 8-10
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
Work with 6-8s eccentric or 3 negatives with 6-8s ecc.
Rest 15s between reps
RPE 8-10
3 Supinated Pull-Up
3 Supinated Pull-Up
3 Supinated Pull-Up
Work with 6-8s eccentric or 3 negatives with 6-8s ecc.
Rest 15s between reps
RPE 8-10
Practice Handstand hold/walk for 12-15 min
- Wall hold Variations
- weight leaning on wall or box
- shoulder taps on wall or box
- plate climbing
- Partner assisted
- freestanding
For time*
50 Pullups
75 Pushups
100 Airsquats
*EMOM do 3-5 Burpees beginning @ 0:00
TC 15 min
Scale pullups to Jumping Pullups/Ringrows
Scale pushups to elevated
Scale reps to 35 / 50 / 75