48 min time limit.

4 min time cap in each zone, rest remaining time and go ready for next zone. Two first round easy.

3 rounds

Zone 1

RPE 8+
700 M
Run

Zone 2

RPE 8+
700 M
Row

Zone 3

50 M /25 M
Sandbag Walking Lunges

Zone 4

RPE 8+
700 M
SkiErg

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

4 Rounds for quality

8-12 KB clean and jerks*
12-20 Single-leg squats, alt

– Rest 2:00 between rounds –

• Choose a challenging KB weight you can do at least 8 reps with consistently (e.g. 2 x 24/16kg (53/35lbs)). Do the CnJ from the hang or floor. Movement options. Single-leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability

E2MOM x 20
A) Row 375m/450m
B) 60 du
C) 30 Box Jumps
D) 30 Wall Balls (6kg/9kg)
E) Rest

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

Rucking

40 to 90-minutes @ steady (nasal breathing) pace, with a pack loaded with 10 to 15% of bodyweight. E.g., @ 80kg, load pack with 8 to 12kg.

2 rounds:

1km row
1km ski
1km run
2km bike

Do as conditioning or for time

HSW skills (take 10-15 minutes here)

You have three (3) options here:

1) HSW Ramp* – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes** – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

• On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)