Alternate for 15 Mins
1. 10 strict hspu
2. 15 Russian kbs 32/24
3. 20 v-sit up

5x4 @ 80-85%

12 min EMOM
1. 5-8 strict hspu
2. 10 dips

For time!

15 handstand push ups
7m unilateral DB lunge walk (Left hand up, right at the front rack)
7m unilateral DB lunge walk (Right hand up, left at the front rack)

12 handstand push ups
7 m uni. DB. lunge walk (L)
7 m uni. DB lunge walk (R)

9 handstand push ups
7 m uni. DB lunge walk (L)
7 m uni. DB lunge walk (R)

7 handstand push ups
7 m uni. DB lunge walk (L)
7 m uni. DB lunge walk (R)

TC 18 min

Every 2 minutes x 5

Hang power snatch 3 reps

65-75% 1RM snatch

3 rds
Double DB/KB strict press 8 reps
Single arm farmers walk 60m/side heavy
250/200 m SKI
-rest 30 sec

TC: 13 min

L2: Strict HSPU 8/6 reps

3-5 rounds for quality:

10 m + 10 m mixed grip KB lunge
8 x tempo goblet squats
30 sec + 30 sec single leg ring plank
30 sec weighted superman hold

You can choose the weight for this workout!

• [Mixed grip KB lunge](

) is left arm up, right arm on front rack hold, right leg front lunge (then change the arm and feet positions)

-Tempo goblet squat: count 4 on the way down, 2 halt at the bottom, one up

• Single leg ring plank: On ring plank hold, hold the other leg up off the floor. Then change.

-On weighted superman hold, use eg 5 kg plate, hold it on straight arms above the head as high as you can off the floor.

4 rounds EMOM

min 1. 30 sec KB front squat hold (2x16/2x24kg)
min 2. 30 sec L sit hang flutter kicks https://www.youtube.com/watch?reload=9&v=DYwIvx7NiJg
min 3. 30 sec max reps banded KB swing (24/16kg)

In the front squat hold, do not fall to the bottom of the squat. Try to maintain the tightnes of the body and a good posture.

Shoulder Press 3x8 @75% of previous

4 rds

12 T2B
48 DU
3/2 Bar MU

TC: 12 min

L1: 9 C2b
L2: Bar MU