130 min

1.Jacked gymnastics
Handstand Skill & Endurance
2 rounds:
- 2 x 20s front support walks, 10s rest
- 3 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s wall facing handstand hold, 10s rest
- 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
- 90s rest

HSPU Threshold
A. Kipping deficit HSPU @ abmat + 20 + 10 kg plates
5 x 3 reps
B. Strict HSPU Scaling Strength - Session 2 (6 Rounds for reps)
6 rounds:
- 50% of your max unbroken set using the same progression as last week
- Rest as needed
6 x 4 box assisted pike HSPU

2.Strength
B. Rotate through B1 / B2 / for 3 rounds
B1. Single arm DB push press – 8+/side @ AHAFA, rest 1m before B3. “+” = last set is AMAP (As Many As Possible)
30 30 15 x 30 lbs
B2. Single arm DB row – 12/side @ AHAFA, tempo 1111, rest 1m before B1
30 30 25 lbs

3.Conditioning
A. Alternate A1 / A2 for 6 total intervals

A1. 2-minute AMRAP
14/11 cal Assault bike buy in,
then AMRAP
8 Chest to bar pull up
13 Bar facing burpees > burpees
Result: 9, 10, 9 burpees

Rest for 2-minutes before A2

A2. 2-minute AMRAP
60 Double-under buy in > 11 cal row
then AMRAP
8 Toes to bar
13 air squat
Result: 1 + 3 squat, 1 + 1 squat, 1 + 6 T2B

Rest for 2-minutes before A1

Flow. 2 minutes of work : 2 minutes of rest for 6 intervals, alternating between A1 and A2

Cool down
A. Lunge or Thoracic Flow

Rest day, total workouts of the week 15 hours, x 8

Metcon: ma, ti, pe, la
Aer: ti, to, 1 h 40 min
Squat: -

Gymnastics:
Pull up -
CTB -
TTB - 95
HSPU 45

MU - 20
BMU - 21
Bfly - 110
Bfly CTB - ti & la
HSW - 64 m.

Sleep 4/7
Avg. ttb. 22.20
Avg. t. asleep 7 h 55 min
Avg. EA. 43 kcal/FFM

70 min

A. 40 min nordic walking
120/148
B. 30 min mobility work

Weighted dip 3x3

3 Rounds of:

1:10min Run at 16km
30sec x Seated Medicine Ball Throws to Partner(Left Side)
30sec x Seated Medicine Ball Throws to Partner(Right Side)
30sec x Lateral Box Jumps
30sec x 45kg Hang Sumo High Pull

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl

4 RFT
20 boxjumps 24"
15 t2b
10 HSPU

150 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- 1 S + 1 HTR x 7
- 1 S + 1 MU x 5 (total of 18 attempts)

B. Rope climb practice for 10 min

2.WL
A. Full Clean and jerk - Heavy double for The Day

B. Slow Clean pull
5 x 2 @95-110% of 1)
60 62 65 67 69 kg

3.Conditioning
A. 3 Rounds:
2 Rope climbs
12 Double kb Thrusters 16 kg
Time: 6.37
-Immediately into-
20 Devils press over The box - 25 lbs
Time: 4.32
Total time: 11.09
HR 174/184

10 min emom

1 power snatch + 1 ohs

80% of daily max

Fran = 21-15-9 rep rounds for time of:

Thrusters @ 95#
Pull-ups

7:21

Cashout = 1x15 Deadlift
Maxed out at 240# PR