Rest day!

4x6min (3min rest)
AMRAP of:

a) 15 Wall Balls
10 Front Squats 60/40kg
5 Handstand Pushups

b) 10/7 Cal. Row
6 Burpee Over Rower
3 Over Obstacle

c) 5 Power Snatches 60/40kg
5 Overhead Squats
15 Toes-to-bar

d) 10 KB Swings 32/24kg
10 Box Jumps
35 Double Unders

For time:

28-21-15

DB snatch 35/50lbs
Box over jump 50/60 cm

3 rounds for time of:

6 Rounds of RUN
10 Strict Pull-Ups
10 Strict KB/DB Shoulder Press 10/16

How did it go?

1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.
- Adv: 30-40 Reps Strict +/- Deficit
- Int: 20-30 Reps Kipping
- Beg: Handstand Hold x 10-20s or 20 Shoulder Taps
- Newbie: 5 x 5-6 Neutral Grip Seated DB Shoulder Press.

2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.
Options:
- Add weight each set
- Bodyweight
- Partner Assisted

3a) 1-Arm KB Rows: 3 x 10 each. Rest 60s.
3b) Roll Back Tricep Extensions: 3 x 12-15. Rest 60s.

15 mn Bear emom.

Handstand skills

Do 10 times 10-20s.

• Handstand with your feet on a box
• Headstand against a wall
• Free headstand
• Handstand against a wall
• Free handstand with a friend, who helps you balance only when needed
• Free handstand

Before these drills, it is good to warm-up your wrists with the workout from the days 1 and 9.

On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

Hang clean & Power jerk
10 x 2+1 @ AHAFA
Go every 90s.