30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf stretch on post ( each )
30s Banded pass trough

3 rounds :

7 Wallballs
3-5 HSPU
3 Power Cleans
1:00 Row

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

RestDay!

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

EMOM 16 (40s on/20s off)

1) Erg Calories
2) DDB Devils press
3) Burpee Pull Up/Burpee To Target
4) Rest

5 Giant Sets :

15 Banded Lat Pull Down
14 Biceps Curls, Alternating

Go Every 4:00

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

2x2x51
2x2x58
2x2x62
2x1x65

Matalilta pukeilta

Käsilläkävelyä, käsillä seisontaa ja huspu harjoittelua

Teininate 20min amrap:

2 Leuka
4 Huspu
8 Etuheilautus

 Tai

4 Leuka kuminauhalla
4 Dippi penkiltä
4 Huspu penkiltä
8 Etuheilautus

Handstand holds

Handstand circuit – 2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –

Handstand hold – Accumulate 2:30-6:00 on your hands*

• Give yourself no more than 12 minutes to accumulate this time. You might want to try for a max handstand hold to start.