30 x 1min work / 1min rest (TC 60min)

Jackie

1000m row
50 Thruster 15kg
30 pull up

Then Karabell

15 rds
2 snatch 40kg
10 wall ball 14 lb

Then Amrap Cindy

5 pull up
10 push up
15 air squat

Result is rounds or reps of Cindy completed

Handstand holds

2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)
Rest 1 to 2 minutes between each round

10 rnds
1,2…10 bs @50kg
12 cal w-bike

6-6-5-5-5

Go every 2:30

strict

Deadlift

A) Build Up To Days Heavy 1RM

B) 2x3 @85-90% From 1RM
*rest 3min between sets

Strength

A) 4x Superset:

• 10 Bent Over Barbell Row (myötäote)
• Max Reps: Strict Chin Up (1 RIR)

*rest 3 min between

B) 3-4x Superset:

• 10-15 Romanian DL (2x DB)
• 45-60s Spanish Squat Hold

*rest 3min between

Metcon

30min EMOM:

1: ”x” Reps bMU
2: 20-25 GHD
3: 6-7 Wall Walk
4: 60 DU
5: Rest

A:
Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B:
Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)
*(0:03 Pause below knees)

4x3, rest 2min between

4rnds

10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike

SPLIT JERK

4x2