Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

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

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Thoracic Flow video