5-minute AMRAP

Handstand push-ups*

• Every time you break a set, perform 35 Double-unders before your next set You can do these as 1) deficit, 2) strict or 3) kipping (choose a variation that is challenging but allows you to keep moving without long rests after the DUs)

6-minute AMRAP

15 (UB) Thrusters @ 43/30kg
15/12 (cal) BikeErg

Pacing. You can make this as challenging as you want by moving faster on the BikeErg between thruster sets.
Intent. Accumulate unbroken sets of thrusters to develop your ability to hold onto your sets even under fatigue. Adjust bike pace relative to your capacity (i.e. use it to recover just enough to be able to do your next set of thrusters unbroken)

3 Rounds:
1min Sorenson Hold
20 Hollow to Knee Tuck-ups
- Rest as needed

4x15/15 Alt. DB Bicep Curls
- Rest 2min btw sets

Handstand Circuit – 2 to 3 rounds of:

10 Prone PPT pulses & hold last rep (10-sec)
3/side Box pike or tuck handstand position with single leg extensions (pause for 5-seconds)
4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
20 to 30-sec of Handstand flutters

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

** Deadlift**

3 to 4 x 5 @ 76-84% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00 b/t sets

5x8 Weighted Strict Ring Dips
- Rest 2min btw sets

Every 1:30 x 5 (7:30):
30 DU
7,5m HS Walk

A.1) Muscle snatch (no contact)+Ohs w/10.sec pause atg
3+1 ~10min

B.1) Snatch
60%×2 70%×2×2 75%×2×2

C.1) Snatch high pull
4×3 @80% of snatch

D.1) Back squat + Seated box jump 3+2
60%×1 70%×2 80%×2

E.1) Overhead squat w/Double bounce 5x3
Choose weight