10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

Bar Muscle Up practice
Pulling strength work
Handstand hold

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

Strength
4 Rounds of:
Barbell Deadlift x4
Weighted Push Up x4
Hanging L-Sit hold x max hang (aim for ~20seconds)

then 4 rounds of:
Barbell Bulgarian Split Squat x12/leg
Single Arm DB Bent Over Row x12/arm
Towel Hamstring Curl x12

Don't rush through the rounds. Take your time and rest approx 1min after each round

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

Eilinen/lepo

Power snatch 5x2
Snatch pull 4x2
Front squat 5x2

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

AMRAP 12

10 HSPU
2-4-6-8-10....
Hang Squat Clean 60/42,5kg

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.