RestDay!

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 7.18.22 

For Time:
150-ft. Handstand Walk
21 Handstand Push-ups
100-ft. Handstand Walk
15 Handstand Push-ups
50-ft. Handstand Walk
9 Handstand Push-ups 

AMRAP 8

15 Front Squat 45/35kg ( Floor )
10 Push Ups
20 X - Jumps

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

2 rounds:
30/24cal Row
30/24cal Ski
30/24cal AB
Trasition work, alt. btw:
5 BMU
10 KBS (US) 32/24kg-

A:
Skill Primer
Low Hang Muscle Clean, Push Jerk & Double Pause Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-70%)

Core 3 rounds

30s + 30s side plank hold
5-8 stick abs

2 x 6 min AMRAP, rest 2 min

10 KB deadlift
20m farmers walk
10 cal erg

10 KBS
10 Burpee over KB
10 Goblet squat

Rest and Mobility Day