5:00-10:00 handstand hold/walk & triple-under practice A. Axle front rack walking lunges, 4 x 15m; 2:00 rest + 10:00 for reps @ 90% effort – lots of options: 5 muscle-ups or 5 strict CTB pull-ups 5/side 1-arm kettlebell snatches up to 70/53 20 alternating pistols or 30 air squats 60 double-unders + 2 rounds for
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every 3:00 for 15:00 (5 sets): 3-5 strict pull-ups (add weight if 5
Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1 2nd: 5-6 DB bench press, 21X1 + For reps (swings): :90
A. Split jerk, 10:00 tech work @ moderate loads B. Power clean, build to a tough touch-and-go 8 + For time: 21/15 strict handstand push-ups or 9 wall walks 2:00 rest 15/10 strict handstand push-ups or 6 wall walks :60 rest 9/5 strict handstand push-ups or 3 wall walks + For time: 400m run 30