HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

---

“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

Tempaus riipusta + tempaus maasta, 5 x 2 + 1

21-15-9 reps for time:
Thrusters
Ring rows

For time:

• 16-14-12-10-8-6-4-2 front rack lunges
• 2-3-4-5-6-7-8 power cleans

DOUBLE-UNDERS

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

Post work to comments.

---

30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.

hartiat ja jalat boxilla, selkälankkupito, max aika.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dip 7-10 reps
Double DB Overhead Walking Lunge (light weight) 16 reps
GHD Sit Ups

Superkids:

3 x 12

Ninjat:

6 x 5

AMRAP 3 Minutes x 4
7 Front Squat 185/125lbs
7 Muscle Ups
Rest 2 minutes

8 High box jumps (80/60cm)
4 DB snatches R-arm 20/15kg
4 DB snatches L-arm 20/15kg
2 HSPU
1 Rope climb