For time

• 7 single-dumbbell devil’s presses
• 100-meter single-dumbbell carry

♀ 35 lb
♂ 50 lb

CORE:

3x
25 ghd sit ups
25 hollow rocks
- rest 2min

Tempo Bench press (slow down, fast up) 4x8 reps

Handstand holds
Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

5 rounds for time:

12 double db shoulder to overhead 22,5/15kg
9 bar facing burpee
6 deadlift 70/50kg

TC: 12min

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

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Mobility 20 minutes

AMRAP20 w/ partner, YGIG:
Buy in - 4 rounds
20 / 26 cal row
10 T2B
10 power clean
10 alt. goblet box step up

In the remaining time: max cal row

Tulos: Loppuun soudetut kalorit

40m walking lunges with DB's
20 strict pull-ups
30 cal bike erg
40 wallballs
20 push-ups
30 cal bike erg
20 power cleans
10 wallwalks

10-10-8-8-8

Go every 3:00