3x5 @75%/80%/85%

15-12-9-12-15 reps for time of:
Wall-balls, 20 lb ball
Burpees

HSPU 10.8.6.4.2
Body Squats 50.40.30.20.10

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155
Box Jump
Double KB Front Squat - 53s/35s
Slamball - (40lb)
HSPU (or pushups sub)

300m Row
21 - Deadlifts - 90kg
300m Row
15 - Deadlifts - 90kg
300m Row
9 - Deadlifts - 90kg
300m Row

3x5 @ 75%/80%/85%

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

3RFQ:
8 seated Good mornings 60kg
1 minute Sandbag hold 150lbs
20 sec. L sit

90 min

1.Skill
A. BMU practice for 45 min
- Progressions
- Bar muscle up 15 x 1

2.JG 26.2.2018
A. 3 rounds:
- 30 x palm push-ups
- 30 x 90’ palm push-ups
- 30 x extensor push-ups
- 60s of shoulder flexion pulses with bench

B. Handstand Skill
Forearm Assisted Handstand Hold - Progressive 1 (4 Rounds for time)
Complete:
- 1 x max effort hold
- 3 x 50% of max hold
> practice + 4 sets of freestanding HS hold w/ a spotter

C. Handstand Endurance
Box Handstand Walk Conditioning (AMRAP - Reps)
6 rounds:
- 60s max distance (change directions each round)
- 60s rest

D.Mobility
2 rounds:
- 60s shoulder flexion stretch with bench
- 30s supine trap stretch

3 rope climbs
6 s2oh @ 60kg
9 kb swings @ 32kg