CONDITIONING

2 Hang Power Snatch + 3 Box Jump

EMOM x8

RPE 3, light and fast

0:00-5:00
3 Deficit Strict Handstand Push-ups
15s. Hanging L-Sit

5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar

10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
15s. Freestanding Handstand / practice

• Go sustainable pace
• Focus on Good technique

1 HPC ->PC

30 min AMRAP

10 Single arm DB Devil’s press 20-22,5 kg / 15-16kg
20 Box jump overs 24/20cm
30 cal Row

Go FASTER each round!

AMRAP 30 mins
500 m row
50 KB USA swing @24/16kg
400 m row
40 wall ball @9/6kg
300 m row
30 Alternating Dumbell Snatch @22,5/15kg
200 m row
20 burpee pull up / target burpee
100 m row
10 m/arm DB OH walking lunge @22,5/15kg
Goal: 2+ rounds

Shoulder press

E3MOM 5x7 shoulder press
(every 3 min)

Round 1.
27cal Row
21 Bench presses 70/50kg
21cal Row
15 Bench presses
15cal Row
9 Bench presses
9cal Row

Round 2.
Same calories
15-12-9 Bench presses 80/55kg

Round 3.
Same calories
12-9-6 Bench presses 90/62kg

REST 1:1 btw rounds

3 rounds for time:
500/400m Row
10 Push presses 60/42kg

TC 10min

• @65-70% of days heavy

In 20min, work up to a heavy single.