Handstand walking total 60m
* try to go min 10m
* rest 1 min between attemps

Scale shoulder taps

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
Intervals
:15 on :15 off :15 on :15 off x5
rope slams
db rev flyes
side shuffle to sprint
db curl to press

Finisher
50 rtw
1:00 min bf stretch

Open gym 5:15-7 PM

Weighted chin up
6, 4, 2, 4, 2
Max reps pull ups bodyweight
15

Front squat 5x5

Snatch + OHS 4x (3+3) x 65%

Backsquat, three sets with decreasing weight and increasing rep scheme.

In 20min window:

3k run + amrap row

After 20 min:
5 min active recovery bike ( easy pace) + 5min rest

In 20min window:

3k run + amrap row

Go 80-90% of max HR.
The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

A: no hook no feet snatch + snatch 3x1+2 @moderate weight, focus on bar path

B: Power clean w. Pause before turnover 5x3 @60%

C: Power clean + push jerk + split jerk 3x1

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.