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

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

3 rnds:
10 cnj @40kg
10cal w-bike
10 frsq @40kg
10cal w-bike
15 dl @ 40kg
10 cal w-bike

“Core Gone Bad”, EMOM for 3 rounds:
1) Strict T2B or Dragon flags
2) Ab-wheels
3) AMSU
4) Plank hold
5) Rest

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

20-15-10-5

Ring row
Bike erg
Lunges
Row

3 rounds of:
30-20-10 KB swings
30-20-10 DB snatches
30-20-10 MB slams
Rest

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

500 Cal for time