For time:
21 deadlifts, 225/155 lb. (102/70kg)
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb. (143/93kg)
50-ft. handstand walk (15,24m)
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled version
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl

Deadlift
8-5-5-3-1 TNG

3 rounds
5+5 One Arm KB hang snatches
5+5 One arm KB OHS
10+10 One arm DB Row
rest 1,5-2 min

Shoulder press 3x60%, 2x70%, 1x75%, 1x80%, 1x85%, ME 90%

5 Giant sets:

12-15 DB Bench press @ AHAP
Max reps strict pull ups/Ring Rows

Rest 3:00 between sets.

WEIGHTLIFTING
(3/3)
Squat Snatch + Hang Squat Snatch (above the knee)
Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Add 2,5-5% compared to last week.

For time:

50 deadlift 90/65kg
21 Box jumps 24/20"
30 deadlift 100/70kg
15 Box jumps 24/20"
10 Deadlift 110/75kg
9 Box jumps 24/20"

TC 15

5x3-5reps, make it challenging for yourself.
Perform set every 2 min for 10 minutes
(Scale to kipping hspu or Z-Press)

3 rounds
20-30 double unders
5 devils presses @ light/medium
15 abmat sit ups
rest 1 min

Push press 3 x 3 (Advanced)