A. Deadlift strength

Build up to a heavy 3 RM
then 3x5 @85%
No Belt or mixed grip

B. Tabata Prowler Pushes, Strict Toes to Bars, Sandbag Over Bars, and Dual Kettlebell Front Rack Carries for 12 x 30/60s

Prowler Push
Strict Toes to Bar
Sandbag Over Bar
Dual Kettlebell Front Rack Carry

A. Emoms

EMOM’10
16/12 cal Echo bike
(Rest 2 min)

EMOM’10
18/14 cal row
(Rest 2 min)

EMOM’10
Shuttle runs

A. Freestanding HSPU

Skill:
—> headstand Progression
—> Kipping HSPU on wall
—> Headstand +HSPU
+HS walk

Amrap’10 for quality:
10-30 sec planche plank
10 bamboo OH marches
10-30 sec db straight arm hollow hold
5-10 explosive push ups on plate

A. Endurance

5 sets
1000/900m Row
20 Burpees over Rower
Rest 1 min

B. Accessories

3 sets no rest
6-15 seated DB External Rotation (3sec. ecc.) / side
10-20sec. Copenhagen Plank (each side)
15-25 seated banded leg curls (1sec. hold at peak)

A. Conditioning

6 Sets of:
3 min on 2 min off

1. AMRAP of:
12 SA DB Thrusters (6 each arm)
5 T2B
12 alt. DB-Snatches
5 Burpees

2. 20cal Row (max 1:30)
12 DB-Box step overs
max cal Echo Bike in remaining time

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Barbell Bulgarian Split Squat 3 x 6-10

6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat

@RPE 8-9 for all sets - controlled eccentric and focus on front leg quad

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

5min AMRAP of:
Wall-Balls @20/14lbs