A. Shoulder Press: 55%x10, 65%x8, 75%x5+
B. EMOM x 10 min:
4 strict pullups, 8 pushups, 12 air squats
*if you cannot complete work in the min. scale to the following options;
1. 3 strict pullups, 6 pushups, 9 air squats
2. 2 strict pullup, 4 pushups, 6 air squat


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A. Deadlift: 55%x10, 65%x8, 75%x5+
B. PRACTICE for 10 minutes:
Kipping Handstand Push Up Progression Pt.1
Kipping Handstand Push Up Progression Pt.2


A. Deadlift: 50/60/70%x8+

B. PRACTICE for 10 minutes:
Handstand Walk Progression Pt.1
Handstand Walk Progression Pt.2
Handstand Walk to Handstand Forward Roll


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For time:
10 Front Squats Unbroken, 10 Pull-Ups Unbroken
8 FS, 8 PU
6 FS, 6 PU
4 FS, 4 PU
2 FS, 2 PU
*The goal of these reps/sets is to perform them unbroken, choose your weight and assistance on pull-ups wisely and rest accordingly to get them completed unbroken.
**If you drop the bar/come off of the bar, you must start that set of fs or pu back over.
~40-50% of 1 rm on FS


timetobe-me:  Outside a gym in central London!

Alternating Tabata: 20 on x 10 off
Shoulder-overhead (75,115#)
Deadlift (75,115#)
Box jump/step (20,24″)
*use same weight you used for the test workout (click here)


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A. Back Squat: 50/60/70%x8+

B. Open Workout 12.1 Complete as many reps as possible in 7 minutes of:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


A. Shoulder Press: 50/60/70%x8+

B. Helen
3 rounds for time of:
Run 400 meters (sub row 500m)
21 kettlebell swings (35, 53#)
12 pull-ups

rowing helen results


A. Shoulder Press:
45% x 10
55% x 10
65% x 10+

B. ‘Karen’
150 Wallballs for time: 10 min cap for max reps.
W: 14# 9′, M: 20# 10′
Goal is to use a weight/height that you can accomplish ALL 150 reps in under 10 min: 15 reps per min.