For time

• 200-foot dumbbell overhead lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-foot handstand walk
• ♀ 35-lb dumbbell and a 20-inch box
• ♂ 50-lb dumbbell and a 24-inch box

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

WOD

AMRAP 7min

3-6-9-12-15-18...

KB clean & press 24/16kg
burpee box jumps 24/20"

Every 4:00 x 5 Sets:
10 Kipping Pull-ups
10 Front Squats (60/42.5kg)
10 Push Press

• Rx+: C2B Pull-ups + 15 Reps per Front Squat/Push Press
• The goal of today's Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.

1 rds for time
sit up x15
DL x 15
Air squat x15
Box jump x15

Olkapäät, rintaranka

selviä pe aamulla boxilla

For quality

• 1 minute w. 24 strokes pr. minute
• 1 minute w. 26 strokes pr. minute
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute break
• 1 minute w. 26 strokes pr. minute
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute w. 32 strokes pr. minute
• 1 minute break
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute w. 32 strokes pr. minute
• 1 minute w. 34 strokes pr. minute

Strict Push-ups
30 Strict Push-ups
1:00 Rest
26 Strict Push-ups
:45 Seconds Rest
22 Strict Push-ups
:30 Seconds Rest
18 Strict Push-ups
:15 Seconds Rest
14 Strict Push-ups

Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Midline
Not for Time:
30 Toes to Bar
60 Sit-Ups

pullups
5-4-3-2-2

bench
3x5
35
40
45

tried to do workout with burpees, but shoulder started tweaking after 8

did 15 min on stairclimber