1 Set:
Max Unbroken Strict Handstand Push-Ups

Optional Recovery Session
Recovery Day
Easy pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .

NEXT WEEK WILL BE DELOAD WEEK EXPECT OPEN WORKOUT 22.3 COMING UP!

Warm up
3 rounds

1:00 cardio machine
5+5 plate halos
10 gtoh with plate
10 goblet hold reverse lunges
20 plate hops
5+5 plate windmill

Front rack lunge testing + MIlitary Bench press places ready

WOD
5 rounds of supersets
10 double db/kb front rack step back lunges
5 military bench press @60-70% of 1rm, pause 1 sec on each rep on chest.
rest 2-3 min bwn rounds

Weightlifting
Pause Split Jerk From Rack 3x2@75-85% of 1rm jerk. (pause 2sec on catch position)
If your lower back are feeling ok then you can Pause Front Squat also 3x2 reps @75-85% of 1rm clean. (pause for 2seconds on below parallel)
rest 2 min bwn sets

Accessory Work
3 sets
12-15 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

Tabata bike or row
0:20 fast pace
0:10 rest
X8

Then
Normal warm up

Double Tabata (8 mins)
Kettlebell USA swing
Jumping lunges

Choose a KB weight you can work unbroken in each 20" window!

Rest 3-5 mins

"the Ghost"
6 rounds
1. min: amrap cal row
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

30min amrap
X unbroken Goblet squats
X unbroken Burpees
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. Rest after each round until you can talk in full sentences before you continue. Goal is to not feel burning/lactic acid throughout the workout.

RestDay!

For time with partner:

hikilenkki (both run)
8 rope climb
16 D ball to shoulder

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

On the 5:00 x 3 Sets:
30 Bar-Facing Burpees