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