110 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 25 (singles)

2.Handstand push up capacity
4 rounds @ 85% effort:
20 Cal row
Max set of Kipping HSPU
- Rest 90 s. between sets
- Reps: 10, 9, 7, 7

3.Back squat
6x5 @ RPE 7-8
- Rest as needed

4.Accessory
A. 3 sets:
8+8 Single leg RDL - 30 kg
20 Hollow rock

B. 3 sets: - not done
10 KB Jefferson's curls
6-10 Hanging scapula rotations

Seated Shoulder Press
5-5-5-5-5
- rest 2 mins
- leave 2 reps in rez
- Barbell press

For time:

Stairclimb
20 pushups
Stairclimb
19 pushups
Stairclimb
18 pushups
...
Stairclimb
1 pushups

160 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM x 14:
1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
2) HS walk > HS shoulder tap - 15

2.Strength
Every 2 minutes for 7 lifts:
Clean and Jerk

3.Metcon
6 x 3 min on / 1 min off:
A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
Reps: 45 + 47 + 48 = 7 rounds
HR: 171/185

4.Strength accessory
A. 4 x 8 strict pull ups

B. 3 sets:
10+10 seated DB press - 10 kg
8+8 bicep curls - 10 kg
12 side lateral raises - 10 lbs

C. 3 sets:
20 DHDSU to parallel
20 GHD hip extensions

EMOM x 10
1) 4-12 push up
*
Hs practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold

For time
75 power cleans 125/85
300 dubs

*partition anyway you want

20:00 time cap

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

Emom 12
1) 500 metri bike
2) Complex 3 double kb 20 kg clean 3 squat 3 stoh
3) 15 v up

Bench press 2x4, 3x2

5 x 3 pausing thrusters
- 3 sec pause