3 x 0:30 Wall Supported HS Hold
- Rest 1:30 btw sets
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3x3 Negative HS Push-ups
- 5-10sec negative
- After the negative, drop down and kick back up to the top of a handstand to begin the next rep
- Rest 1min btw sets
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5x3 Unbroken Strict HS Push-ups

Comment time for 5x3

Start with light weight, max 25% of snatch 1RM, 2-3 reps per set.
1) Tall Snatch
2) Drop Snatch
2) High Hang Snatch
4) Snatch Balance

https://www.catalystathletics.com/exercise/217/Tall-Snatch/
https://www.catalystathletics.com/exercise/312/Drop-Snatch/

EMOM 15

Minute 1 : Bike 12/9 Calories
Minute 2 : 15 Kettlebell Swing
Minute 3 : 15 Tuck Ups

EMOM 12

1 Minute : 15 - 20 Kettlebell Swing
2 Minute : 3-5 Strict Chin-Ups
3 Minute : 0:40 Plank Hold

For time, In teams of 3:
2000m Row
Rowing can start only when other member is holding a 60/40kg Sandbag in Bearhug and the 3rd member is Hanging from a bar. When either one drops, rowing must stop and members switch places. Team continues working this way, until 2000m is full.

3 sets:
20/16cal AB
30m Walking Lunges
12 Alt. DB Hang Clean & Jerks 22,5/15kg

• Rest 5min

3 sets:
30/24cal Ski
20 Barbell Thrusters 20/15kg
20 Pull-ups

4 Intervals

A1. 5:00 AMRAP
14 Wall balls @ 9/6kg ,10′ target
10/8 (cal) Row
8 Burpees over the rower

A2. 5:00 AMRAP
8 Toes-to-bars
10/8 (cal) Echo bike
14 DB Hang C&Js, alt @ 22.5/15kg

Rest 3:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Farmers walk max weight 10m