Shoulder press 3x3
Push press 3x3
Push jerk 3x3

3 Sets NFT
20sec Single Arm Wall Facing Handstand Hold/arm
20sec Single Arm Active Hang/arm
10m Seal Walk
10 rower Pike Ups

2 Rounds for Time :

► 35 Air Squat
► 35 Knees to elbows
► 35 Push Up
► 35 Sit Up
► 35 Pull Up
► 35 Burpees

REST DAY / OPEN GYM

AMRAP Time Cap: 10 min.
LEVEL I: 3 rounds.

LEVEL II: 5 rounds of:
- 10 Chest to bar Pull-ups / Pull-ups.
- 10 Box jump 24" / 20"cm
- 10 Deadlift 80 / 50kg.

Then in remaining time both levels:
- Sit-ups.

Resisted Nasal Breathing: 15 breaths.
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each

Complete as many rounds as possible in 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powerclean, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

3 rounds for quality:
10 Sit Up
10 Sit Up to pike
10 Sit Up to straddle
20 Side Leg Swings right
20 Side Leg Swings left
Hold split for 1 minute

Wyciskanie sztangi nad głowę

AMRAP 30 MINUTES:

30/21 Calorie Row
7 Power Cleans 185/125
10 Handstand Push-Ups

The barbell should be on the heavy side of medium for you, allowing for cycling a few reps on the fast end and singles on the slower end. Scale ROM on the Handstand Push-Ups to 1 or 2 AbMats, or scale up to a deficit if 10 is easy for you. Sub Box Piked Handstand Push-Ups or heavy Dumbbell Push Presses if you can’t perform at least 5 unbroken Handstand Push-Ups.

Post rounds, reps, and Rx to comments