3 rounds
60 s handstand facing away from wall
30 s rest
60 s handstand facing to the wall
30s rest
10 shoulder taps

135 min

1.Warm up
A. EMOM20:
1) Run
2) 3 pull up + 6 push up + 9 squat
3) Ski
4) 10 hollow rock + 10 arch rock
5) Bike

B. Squat prep + COS

2.MU
A. Drills

B. MU 15x1

C. Strict MU 6x2

3.Hang power clean + Squat clean
Build to heavy 1+2 for the day

4.Clean pull on a riser
3x5 @ 100-105% of 2)
- 60 60 60 kg

5.RMU accessory
- Not done

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

4.Accessory
Isometric shoulder press at endrange 3x6x3 s.

160 min
Warm up for 15 min

1.Barbell
A. Squat Clean
Heavy Double for the day

B. Every 30 s. for 10 minutes:
1 Squat clean @ 85-90% of max Double
- Not done, back pain

2.Metcon
A. 12 min AMRAP:
8 DB Burpees - BBJ
10 Chest to bar - butterfly pull ups
15/12 cal Erg - row
- Reps: 4 rounds + 1 BBJ
- HR 159/176

Rest 6 min

B. 12 min AMRAP:
10 Power snatches - TTB
30 Double unders
15 m HS Walk - 15 cal ski erg
- Reps: 4 rounds + 4 cal ski
- HR 169/181

3.Strength accessory
A. Strict pull ups
- 4x7

B. 5 sets:
10 strict DB press - 20 lbs
10 EZ-bar bicep curl - 15 kg

C. 3 sets:
8 sa. DB row - 35 lbs
10 side lat. raises - 10 lbs

D. 4 sets:
8 leg raises on stall bars

Three sets of five reps of ring dips with the following tempo:
3s up, 1s hold, 3s down

Ring dip 5x10

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

5 rounds:
3 Front squat 80%
Dumbbell DT

7 rounds increasing:
Snatch DL + HP + PS