75 Toes to bar

(Time cap: 7min.)

Front Squat 3x5
Rest 3 min

Find heavy set of
2 Hi-hang +1 Hang snatch

Work 60s, Rest 30s
1. WB
2. Devils Press w/2DB
3. Ergo cal

steady pace, aim same reps
from round one to round seven

1) 6 bench press
2) 8 Pendlay row
3) 20m Yoke/Sandbag/farmes carry
4) 10-20 Landmine oblique twist

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 5 False Grip Walk-Ins, 3sec pause at the top video
2) Wall Climb video + 10-20 Wall Facing Shoulder Taps video
3) 5+5 Goblet Lateral Lunge video
4) Practice backward double unders/single unders for 60-120sec
5) 500m Row, nose breathing only

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

3+1 Clean&Jerk
- T&G
- Start 60% 1RM C&J
- Squat Clean!

12 min AMRAP
50 DU
12 C2B
12 push ups
12 kb swings 24kg/16kg

3 Rounds:
400 Meter Run
12 Burpee Box Jumps
15 Thrusters 40/30kg

WU: include cartwheels, donkey kicks, from handstand to cartwheel.

1. Hollowhold 3 x 10 sec

2. Wall push 3 x 10 c

3. Wall facing handstand holds 3 x 10-20 sec. Maintain the hollowbody. If hollow body can't be maintained (eg. core is loose and back flexes), aim to hold the handstand hands further from the wall.

4. Back facing handstand holds 3 x 10-20sec. Aim to keep tight hollow. If you are close enough to the wall, and can maintain hollow, you will eventually stay in handstand without the wall support.

5. Free handstand / partner spotting

6. Handstand walk