If you take class today, do so trough out the cycle!
Macho man prog 5.
EMOM 30
1)
Row 10/7 Cal
2)
3 Power clean
3 Front squat
3 Push jerk
@ 55/40kg

3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

For 25 min AMRAP
50 DU
1 round of DT (60/42kg )
50 DU
1 round of Nate(24/16kg)

50 DU
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
50 DU
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings
50 DU

Muscle-ups -> banded -> c2b
HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP