Rest 5min and then

For time 21-15-9

DL @ 100/70 kg
Hspu /dB push Press @45/35

4 Rounds for quality:
10 Banded leg curls
10 1-arm DB bent over row L+R
10 Seated GM

Day 2
Handstand strength

EMOM 16

1) 2 handstand walks around a box video
-1 round in both directions

2) 3 wall walk aways video

3) handstand hold
-as long as you can, max 1 minute

4) Rest

-tailor the reps as needed, this is not meant to be easy

Optional Accessory
STRENGTH

3x10-20 Landmine Twist video

RPE 3-4, rest as needed between sets.

On the 4:00 x 6 Rounds:
15 Kettlebell Swings 32/24kg
20 Reverse Lunges
21/15 Calorie Row

The final score is the slowest of the 6 rounds

A.
Row / Air bike: 3min.

3 rds:
6-8 DB Box steps
6-8 DB Clean & jerk
6-8 DB Snatch

Mobility:
- Front rack
- Shoulders
- Pigeon
- Hamstrings

B.
Push press:
Find a 10 reps max.

C.
2 Rounds for Time:
25/20 cal Row / Air bike
30 Single Dumbbell Box Step-ups
25/20 cal Row / Air bike
30 Single Dumbbell Hang Clean & Jerks
25/20 cal Row / Air bike
30 Single Dumbbell Power Snatches

Rx: 22.5/15kg

Time cap: 30min.

"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Kilos: 184/130

Deadlift 5x5x70-72%

3 rounds:
12/9cal Row
9 Double KB Deadlift
7 Double KB Hang Clean
5 Double KB Front Squat
3 Double KB Jerk

---

Thoracic Flow video

Takomo Build It #72

9-10-11
DB Floor press
lying chest flys
Bulgarian split squat / side
Barbell high row
Plate calf raises with weight

Band circuit 3 rds
25 reps each
lat pull-down
face pull
band pull aparts

Midline 4 sets
Crossbody carry 30m/side