Strength
EMOM 15 minutes (3 rounds):
MIN 1: 8 x 2KB Front Rack Lunges, Forward step (4 each leg)
MIN 2: 8 x 2KB Front Rack Lunges, Reverse step (4 each leg)
MIN 3: 5 x Single-Arm Seated DB Press, each arm
MIN 4: Wall Walk into 20-30 second Wall-Facing Handstand Hold (if form is good, try shoulder taps)
MIN 5: REST
Conditioning
With a running clock, complete 5 thrusters every minute, building in weight every 3 minutes.
Rx:
From 0:00-3:00, use 95/65
From 3:00-6:00, use 115/75
From 6:00-9:00, use 125/85
From 9:00-12:00, use 135/95
From 12:00-15:00, use 155/105
Scale weights as needed (up or down). Last 3 minutes should be heavy and tiring, but doable. Record weight for last 3 mins as your score.
Cash-Out / Cool Down
Accumulate 2 minutes of active hang on bar, switching between pronated and supinated grip (rest as needed)
then, Lax Ball Smashing:
A) Lats, on floor – 1 min/side
B) Glutes, on box – 1 min/side