30' #AMRAP of:

• 10 handstands
• 100m walking lunges
• 10 kneeling

120 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- MU as. 6 x 1
- MU 4 x 1
- Total of 10 MU
B. HSPU practice for 15 min

2.Conditioning
A. At 70 % effort:
2000m Row
- Then -
3 rounds:
10+10 Single leg KB RDL - 20 kg
6+6 Lateral box step ups
6+6 KB Windmill
- Then -
4000 m Bike
Time: 34.00
131/154

100 Burpee Challenge Day 28 = 28 burpees

I did an extra burpee for the second day in a row

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

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)

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"

Deadlift EMOM x 5 reps for 12 minutes
Post WOD:
1:00 on/ 1:00 off
Max DUs in a minute. Try to maintain 100 or more each minute for all 3 rounds.

21-15-9
KB Swing #80
Wall Ball
then...
30 OH Lunge Steps #45
15 Push-ups (1 level up in difficulty) #45

Power Snatch 5x3, 75%

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