For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg

Clean 2x2
Clean 1+1

ahap

Handstand skills

Complete as many rounds as possible in 10 minutes of

• 15 deadlifts
• 15 hand-release push-ups

♀ 95 lb ♂135 lb

3 rounds of:
6 Strict T2B
6 Ab-wheels
6 Crunches
6 Reverse crunches
6 Hollow rocks
6s Hollow hold
Rest

Banded deadlift 4x6 reps

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
"SPEAK TO A REPRESENTATIVE"

D)
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Parasympathetic Breathing: 15 breaths
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm Up
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it