ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

For time

• Spend 15-20 minutes practicing the following progression
• Headstand
• Headstand with knees to chest
• From the headstand position, kick upward to a handstand and hold
• Kick to a handstand, hold, and lower back to a headstand
• Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform

• As many rounds and reps as possible in 10 minutes of
• 35 double-unders
• 5 freestanding handstand push-ups

For reps

• 3 minutes of ring muscle-ups
• 3 minutes of shoulder presses
• 2 minutes of ring muscle-ups
• 2 minutes of shoulder presses
• 1 minute of ring muscle-ups
• 1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

8'AMRAP
1 man maker
2 wall walk
3 pull up

Wide legs Back squat 8-8-6-6 reps

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise

1: 10 burpees over line
2: 20 air squats
3: 10 alternating DB hang clean & jerks
4: 15 sit-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A,
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15 kg 15m
Suitcase Carry, 22,5/15kg, 15m LEFT/ 15m RIGHT
15 Weighted Sit-ups, 10kg/5kg

Goal
Sub 18 mins

B,
3 rounds for quality of:
5 R Suitcase Deadlifts, pick load
7 R Teapots, pick load
9 R Single Arm Kettlebell Hang Cleans, pick load
5 L Suitcase Deadlifts, pick load
7 L Teapots, pick load
9 L Single Arm Kettlebell Hang Cleans, pick load

Complete all reps on the right side, then all reps on the left side.

Use loading that is RPE 6/10 and focus on quality of movement.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-