100m - on track - rolling - 15.6, 15.3, 14.7, 14.2, 14.06
60m - on track - rolling - 7.63, 7.88, 7.56

Work on your skill/strength on
*FRONT LEVER
*PLANCHE

Goal in the long run is to hold each for 60 sec as tuck/straddle or other scaled variation. The full holds are good for ANY length of time!
"Just one second is no shame"

Total 105 min
3 sets of: 10 T2B, 5 thruster, 10 lunges, 5 OHS

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 15 minutes: > not done
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Immediately followed by…

Five rounds for time of: > 10 rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups > kipping, 7 rounds @ 10 kg plates, 3 rounds abmat
8 Kettlebell Swings (32/24 kg)
Results: 1.36, 2.12, 2.24, 2.32, 3.23, 3.46, 4.09, 3.13, 2.53, 2.59 = 29.10
Avg/max HR 165/181

C.
Three sets of: > 2 sets
Single-Arm DB Row x 8-10 reps @ 2111 10 x 25 lbs
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds > not done
(same as earlier this week, only toes and nose touch the wall)

5 sets of (in order)

12 Ring Dips
10/leg Standing Single Leg Knee Raise (foot through kb handle)
12 PullUps

3.5min rounds

22min

30' #AMRAP of:

• 10 handstands
• 100m walking lunges
• 10 kneeling

7 kierrosta aikaa vastaan:

• 10 wall-ball 3m (N 6kg / M 9kg)
• 10 askelkyykky vuorojaloin kuulat räkissä (N 2x12kg / M 2x16kg)
• 10 kahvakuula-rinnalleveto & työntö (N 2x12kg / M 2x16kg)
• 10 selänojennus selkäpenkissä
• 10 GHD-istumaannousu

Front Squats - 5x185, 5x225, 5x245, 5x265, 3x275, 1x295, 1x310, 3x275
EMOM - Hang Clns - 185lbs - 1,2,3,4,5,6

Tabata hand stand

17' #AMRAP of:

• 53 squats
• 23 push-ups
• 23 box jumps (40 cm)
• 13 burpees

60m - on track - rolling - 5x60m - all around 8.00
100m - 4x100m - rolling - 13.75, 14.03, 13.94, 14.66