EMOM 40

6-12 reps

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

5 rounds, 30 s on, 30 s off:

• Wallballs
• Toes to bars
• Row for calories
• Power cleans 60/42.5 kg (~50% 1RM)

In 12 minutes:

• 3 x front rack walking lunge 10+10 steps (medium - medium - max heavy)

10-15 min HANDSTAND PROGRESSIONS:

Progressions:

• V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
• L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
• Wall handstand (facing the wall)
• Wall handstand (back to the wall)
• Free handstand

Focus on keeping the body straight and hollow.

Use the 60 seconds table:

• 3 x 10 s
• 5 x 10 s
• 3 x 25 s
• 4 x 25 s
• 4 x 35 s
• 5 x 35 s
• 4 x 45 s
• 4 x 60 s
• 5 x 60 s

AND EITHER

5-10 min HANDSTAND WALK PRACTICE

OR

5-10 min KIPPING HSPU PRACTICE

5 x (max reps pull ups + max reps push ups)

rest as needed

YGIG

30m Plate Carry 20/15 kg
Other in plank position

5 rounds for quality:

• 10 scapula push-ups

• 10 passive to active hangs with 3 second pause on top (passive hang:

active hang:

)
* 30 s german hang with bar or rings, scale down to feet on ground if you can't hold it for 30 seconds. German hang is the bottom position of skin the cat:

5x50 m moderate weight. Go fast, rest as needed

3 waves to max snatch (after every fail start another wave from 50% 1RM)