5 reps with blue band
dips with red band
HSPU with 3 abmats

*got a lot harder. could barely get my chin to the bar on the rest rep of each pullup set. the HSPU were more or less difficult depending on my hand placement. dips were maybe slightly too easy.

21/15/9

• t2b
• kb swing 20kg
• box jump 30"

SKILL
Strict handstand push up
Progressions to achieve
30 second pike hold - pike scapula press ups - 10 pike press ups - headstand - 5 elevated pike press ups - 30 second wall handstand - eccentric handstand press ups - limited ROM hspu - full ROM hspu

WOD
10RFT
3 chin ups
6 diamond press ups
15 air squats

10-9-8-7-6-5-4-3-2-1
Hand release Push-up (en la 1º hice 20 fondos normales y luego ya 9 de los otros)
Pull-up
12min.

Strength:
5x5 Press (35 45 45 45 45)
5-3-2-1 Weighted Ring dips (16-20-24-28)
WOD:
5 rounds of:
10 Ring dips
10 Ring rows
10 KTE

800 Double Unders for time

Afterwards:
EMOM for 15 minutes:
3 Single Arm Snatches each arm with 49.5 lb DB

Did 30 sec L-Hang after

For the WOD, did about 20 DUs to start, then tripped up. Then got 90. Did sets of about 25-50 until 600 reps. Then I was doing sets of 50 or more to finish.

skill
snatch-75kg
C&J-95kg

For time,

Run 400m

20 Power cleans 115/85 MOD 70

20 Thrusters 115/85 MOD 70

20 Supermans

Run 400m

15 Power cleans

15 Thrusters

15 Supermans

Run 400m

10 Power cleans

10 Thrusters

10 Supermans

Run 400m

Time - 23:31

High Bar Back Squat
2-2-2-2-2
135-155-165-175-185

105 lb front squat
24 inch box jumps
30 lb dumbbell swings
16 lb ball to 8 foot ceiling