4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

Floor press 5-5-5-5-@ 105
alternating with
20 DB hammer curls (10/arm) @ 20-30-30-30 lbs

3 rounds of:
750m row
25 ft handstand walk
25 toes to bar

21:48

Handstand hold work
* wall
* free standing

Handstand walk work

5x every 3 min:
12 cal bike
max wall balls in remaining time @ 14 lbs 9'

137 wall balls (25-56-83-109-137)

5 deadlift @ 125-175-225-250(PR!)

4 pillar handstand walk
+
4 rounds of
10 cal row
8 burpees over rower
6 thrusters @ 95
+
0.5 pillar handstand walk
(capped at 20 min, 2nd handstand walk was prescribed as 4 pillars)

Max handstand walk (~8 ft lolz)

3 rounds of:
15 toes to bar
5 power snatch @ 95
20 pushups
5 overhead squat @ 95

2 deadlift every 1:30 @ 225-240-240-240-240-240

Wilbur:
In 6 min:
21-15-9:
toes to bar
handstand pushups
(Cap +33)
3 min rest
In 6 min:
5 rounds of:
2 pillar handstand walk
12 hang squat snatch @ 55
(Cap +47)

3 rounds of:
10 wall handstands
30 sec free stand handstand hold (attempt)
1 pillar handstand walk

saSQUATch:
15 minutes AMRAP:
600m run
5 squat snatch @ 95
4 CTB pullups

2 rounds + 601

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

15 min handstand drills

For total time:

1k row (4:21.4)
+
12 rounds of:
4 strict hspu (1 abmat)
8 CTB pullups
12 air squats
(25:15)

Push press 5-3-2-2-2-2-2 @ 35-45-55-65-75-75-75 (lower back still way tired from Sun)

3 rounds of:
4 chinups 30X1
4 dip negatives

2 rounds of:
max time L hang
60 sec rest
max handstand walk
60 sec rest
max ring rows
60 sec rest
max handstand hold
60 sec rest

5x EMOM:
min 1: 20' handstand walk
min 2: 4 strict hspu (to 2 abmats?)
min 3: 5 CTB pullups

For time:
60-40-20
squats
abmat situps
100 double unders between each set
11:38

8 min handstand walk practice

8 min EMOM:
min 1: 1 pillar handstand walk
min 2: 20 sec arch rock

3x every 4 minutes:
6 snatch @ 65
9 burpees over barbell
12 toes to bar
1:22, 1:22, 1:30

20 min assault bike - 127 cals / 5.8 miles

Handstand walk practice

15 min handstand walk practice

3 rounds EMOM of 20 sec ring L-sits

5 shoulder press @ 35-65-75-85-90 (PR!!)

Shoulder press 5-5-5 @ 75 w/ 90 sec rest