Push press 5 @ 65-75-85-95-105
Handstand holds

8x
90 Seconds bike, 30 seconds ring rows

5x EMOM, all w/ 16lb weight vest except handstands:

min 1: 50 jumping jacks

min 2: 30 sec handstand hold

min 3: 40 sec skater hops

min 4: 45 sec wall sit

For time -- Gravity Penguin Annie:

w/ 13 lb weight vest:

50-40-30-20-10:

penguin double tap jumps

situps

9:30

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)

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 for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

3 rounds of:
60 sec - handstand hold
60 sec - pistols
30 sec - hollow hold
30 sec - arch hold
60 sec - rest

Then 7 rounds for time:
10 cals assault bike
10 box jumps @ 20"
3 pillar there / back kb front rack carry @ 12kg (per hand)
16:11

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

Partner workout -- one partner does static hold while other partner does work.

Round 1 Work:
25 wall balls @ 14
15 toes to bar
Round 1 hold:
top of deadlift @ 75

Round 2 work:
25 box jumps @ 20"
15 pullups
Round 2 hold:
overhead barbell @ 75

Round 3 work:
25 power cleans @ 75
15 handstand pushups
Round 3 hold:
hang from pullup bar

Round 4 work:
25 back squats @ 75
15 shoulder to overhead @ 75
Round 4 hold:
handstand

Round 5 work:
25 Russian kb swings @ 16kg
15 burpees
Round 5 hold:
barbell front rack @ 75

~23 minutes

Thoracic mobility

Every 90 seconds:
1 high hang snatch + 2 above knee snatch @ 65-70-75-80

Handstand hold 2x 30 seconds
6x 4 hspu
Handstand hold 1x 30 seconds
2x 4 hspu
Handstand hold 1x 30 seconds

Clean deadlift + hang clean high pull + hang clean 2.1.1 @ 65-65-85-85-85
Behind neck snatch grip push press w/ 5 sec OH pause 2 @ 65-75-85-85

3 rounds of:
8/leg split squats w/ some cage assistance
8 front squats @ 65
60 seconds rest

3 of 45 wall walks, then realized the arm thing was hurting pretty bad on the initial pushup, so bailed on the rest

7x 30 second handstand hold against the wall

1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

Back squat 8-5-3-3-1-1-1-1 @ 35-85-135-155-175-195-205-215(PR!)

Fran:
21-15-9
Thrusters @ 65 lbs
Pullups
7:34 PR!!!

Then 8 minutes no-wall handstand work

Then 6 minutes EMOM:
5 touch-and-go power cleans @ 85-105-115-120-125-125

3 rounds of:
min 1: 45 sec double kb overhead walk @ 2x 12kg
min 2: 45 sec hollow rock
min 3: 45 sec handstand hold

Hang power clean 2-2-2-2-2-2-2-2-2 @ 15-35-40-45-[49x5] kg w/ 2 min rest

Front squat 5-5-5 @ 60kg

Then 3 rounds of:
10 Partner-resisted hamstring curls
30 second handstand hold
Rest 30 seconds
30 seconds AMRAP Depth Push Ups (10-9-11 @ 1.5"-3"-4" plate height)
Rest 1 min

TRODO TEAM WORKOUT
For time:
15 burpees
50 double unders
handstand hold while teammate does 50 double unders
15 burpees
30 hand to hand kb swings (16kg)
knee tuck hold while teammate does 30 hand to hand kb swings
15 burpees
20 toes-to-rings
handstand hold while teammate does 20 toes-to-rings
15 burpees

Finished tied for 9th place and qualified for the citywide Trodo competition!

3 rounds of:
10 kb swing @16kg (american)
90 seconds AMRAP double unders (93-88-96)
rest 2 minutes

Then 3 rounds of:
10 unbroken push press @35 lbs
90 seconds AMRAP 2 pillar shuttles
rest 2 minutes

Then 3 rounds of:
20 situps
30 second handstand hold
rest 1 minute

5 pistols per leg to 24" box
15 sec handstand hold
5 pistols per leg to 20" box
30 sec handstand hold
2 pistols per leg to thick blue band
30 sec handstand hold
2 pistols per leg to thick blue band
15 ft. handstand walk
3 pistols per leg to thick blue band + med. green band
2 pistols per leg to thick blue band
30 sec handstand hold