Snatch dead pull 3x5

35-49:
Two sets for times of:
15 Strict Handstand Push-Ups
15 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
15 Kipping Handstand Push-Ups
15 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

50-54:
Two sets for times of:
12 Strict Handstand Push-Ups
12 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
12 Kipping Handstand Push-Ups
12 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

55+:
Two sets for times of:
10 Strict Handstand Push-Ups to 5"" riser
10 Dumbbell Hang Power Cleans (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder to Overhead (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

3 mins ON / 90” OFF x 4
10 Single dumbell box step over @50cm , 22,5/15kg
15 box jump over @50cm
20 dumbell alt. Hang CL & Jerk @22,5/15kg
Amrap Double under in Remaining time

3 mins ON / 90” OFF x 4
10 burpee Pull up
15 air squat
20 Dumbell alt. Hang snatch @22,5/15kg
Amrap Double under in Remaining time

Barbell back rack lunges 5x10

Find your 1RM Shoulder press of the day

10-15min easy pace bike cooldown

Leveellä otteella ilman pomppua pysäytyksellä

Lisäpainoil tarvittaessa

3:00 Echo bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Practice walking lunge variations and crossovers
* See how many steps you’ll need to cover the 7.62m, work on positions (especially for the OH lunges) until you’re confident in your execution.

** Work on your cross-over singles and doubles between the lunges. NOTE that a little heavier rope will be easier to feel (beaded one ideal) and you want to make sure you have a rope that can rotate freely at its end (vs speed rope with fixed rotational axis).
+
1-2 Rounds
6 Toes-to-bars
4 Wall-facing HSPU
2 Ring muscle-ups

3-5 sets:
20/20 Forearm Supported Wrist Extensions
10/10 DB Shoulder Ext. Rotations
10/10 Banded Clam Shell
10/10 Isolateral KB Knee Raises
- Rest as needed