10 Rounds For Time:
30ft. Unbroken Handstand Walk

Time Cap: 10 Minutes

ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

Full body prehab circuit
3 rounds
8 reverse snow angles with 1.25k plates
8 e/side 90/90 to External Rotation
8 e/side Elevated Ankle Lunge
4-minute Row @ recovery pace

3 rounds
20 sec Banded Pass Throughs
2wall walks
10-20sec/side Single arm hang
20m e/side Front rack + overhead carry
4-minute Assault bike @ recovery pace (men under 52 rpm and women under 47 rpm)

3 RNDS of
7 1 arm DB incline bench press e/s ( ahap )
5 ring dips ( use weight if possible)
7 bulgarian split squat e/s (2x 20/12kg)

For quality
3 - 4 rounds
A. 4 Wall climb
B. 8 Wall ball
C. 12 Dead Bug with medicine ball

EMOM 45
1) 1-5 ring MU
2) 8 fat bar OH walking lunge 49/39kg
3) 4 sand bag over shoulder 60/45kg
4) 1 minute of shuttle run
5) rest

1. Db snatch (50/35 lbs) max reps
2. V-up max reps
3. Lateral box (24’/20’) step over (50/35 lbs) max reps
4. Rest

Result is the total reps done.

4x8 pause front squat
3 s in the bottom

3 rounds for time:
1,2 km hill trail run or 2000/1500 m row
40-30-20 med ball cleans 9/6 kg
20-15-10 HSPU

”Christine”
3 rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box jumps (60/50 cm)

30:00
15 Cals Bike
:20 Single Under
:30 GHD Hollow Hold
15 Cals Row
:20 Single Under
:30 Sorenson Hold