Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5 barbell power snatch + 5 barbell ohs
5 power cleans + 5 thrusters
:30 wall climb hold

Skill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.

3 rounds of
5 box pistol e/s
20s. hs hold
5 rope pull ups

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12 Min AMRAP

18 Pistol Squats
6 HSPU
2 Rope Climbs

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

Teams of 2

0:00-15:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000m row

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

For time:

40 Power snatch
40 Cal bike

2 min rest

40 OHS
40 Cal ski

2 min rest

40 Hang power clean
40 Cal row

2 min rest

20 power snatch
20 Cal bike

2 min rest

20 OHS
20 Cal ski

2 min rest

20 Hang power clean
20 Cal row

Barbel 35 kg

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. KB box step over (split anyhow)
6. row (both rowing at the same time)

1. 20 minutes to build Snatch 1RM
2. 20 minutes to build Clean&jerk 1RM