For Total Load:
5 Sets of 2

*Building Off 7.8.22 

Handstand / handstand walk & rope climb practice

Emom9

1: 0:40 ergo
2: 0:30 hs hold / hs walk
3: 1 rope climb / rope lowers

20 min EOM
1 - 3 rope climb (odd)
10 - 30 DU (even)

2 Rounds:
12min Moderate
5min Recovery

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg

9 min AMRAP;
5 Devils Press
10 Pullup
15 Box over jump

22,5/15kg
15/10kg (Scaled, 45+, 50+, 55+, teen)

N. 20min ajan 2 tempausta + 2 OHS
-painot 20-25kg
-drop snatch 20kg, kevyt

Deadlift

Build in 17 minutes Heavy Single

RestDay!

Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
Then 1 drop set of the above complex @ 90% of max

Back squat
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Strict press 4 x 2 - as heavy as possible

Optional accessories
3x10 incline bench press
3x10 shoulder press
3x10 barbell skull crushers