HSPU/single-leg squat drills

10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10 to 15-sec Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
2 to 3 Rounds
3-5 Handstand wall walks to a plate
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
6/side Pistols to a band, alternating

DB Cycling – Medley (single DB)

10 – 8 – 6 – 4 – 2/side

DB hang power clean and jerk, alternating
DB overhead squat
DB (squat) snatch, alternating

Rest as needed b/t all sets

– All movements are done with a single DB
– Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving)

For time:

4rounds:
10 Db snatch @22,5/15kg
10 cal machine

4 rounds for consistency:

From 0:00 min to 2:00 min:
15/12 cal row + max goblet squats

From 3:00 min to 5:00 min:
20 sit ups + bike for calories

From 6:00 min to 8:00 min:
200 m run + max push ups

From 8:00 min to 10:00 min rest

Build to Heay Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

Partner wod ( You GO , I GO)

In 10 mins
20 DB box step over 2x22,5/15kg
20 DB box step up total reps
20 box jump + squat on top@60/50cm
Remaining time max rep burpee Pull up

2 mins rest

In 10 mins
40 box HSPU/ 30 strict HSPU
40 push up
40 Db push press @2x22,5/15kg
Remaining time max rep Double under

2 min rest

In 10 mins
60 DB goblet squat@22,5/15kg
60 Renegade row @2x22,5/15kg
60 m each person DB crossbody carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 90-seconds to 2-minutes

• Each set is 1 Clean (squat) + 2 Front squats + 1 jerk (anyhow). – Start @ 68%1RM clean and jerk then build the load up as your form allows. – Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

3 Sets of intervals

A1. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) Box jump overs, 24/20″

A2. 10-minute EMOM (0:30/0:30)

1) Bar-facing burpees
2) Hang clusters* @ 42.5/30kg

A3. 10-minute EMOM (0:40/0:20)
1) Echo bike for calories
2) Shuttle runs**

3-minute BikeErg @ easy pace b/t sets

• Cluster = hang squat clean into a thruster ** 1 Shuttle run = 8 + 8 ( = there + back)

EMOM x 10

35-50 DU

4 rounds for time:
50 DU
5 High Box Jumps 80/60cm
7,5m HSW