Rest Day

1. “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees 2. Gymnastic Skills 50 Strict Pull ups, every time you come off the bar complete 3 Strict HSPU 3. Strength 4×10 1-arm kettlebell Bent Over Row (4 sets each side)

1.  Snatch Work up to one heavy squat snatch from the low hang (below the knees) 2.  “Sugar Daddy” 21-15-9 Deadlifts 225/155 run a 400m after each round of deadlifts  

1. Squats 10×3 Back Squats, across 2. “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups 3. gymnastics – NOT FOR TIME 3 rds of: 45 sec handstand walk for max distance 5-8 strict Handstand push ups 8-10 deficit kipping HSPU

1.  Squat 7×5 Back Squats, across * 2.  Sumo Deadlift 1 RM ** 3.  EMOMx15 Min 1:  6 Sumo Dead Lifts at 60% of 1RM Min 2:  :40 Hollow Hold Min 3:  10 Strict TTB