-practice HS-walk/HS/HSPU for 20min

• 3-5 hspu
• 6 pull-ups
• rest

*as little help/assistance on hspu&pull-ups as possible!

6x 3 split jerk
*2min rest
*build as you go

-diffrent jerk drills

5 supersets:
:15 Chin Over Bar Hold (Chin-up grip)
5-10 Kipping Pull-ups / Butterfly
- Rest 2min btw set

EMOM 40:
1: 12/10cal Machine (Row, Ski, AB)
2: 4 Devil's Presses 2x20/15kg + 8 Ring Dips
3: 12/10cal Machine (Row, Ski, AB)
4: 8 Burpee Box Jump Overs 60/50cm
5: Rest

3-4 sets:
10 DB Seal Rows
15 Banded OH Tricep Extension
20 Deadbugs (1=1)

5 rounds for time:
20/16cal Row
12 Dual DB Bench presses 2x22,5-25/2x15-17,5kg
- Rest 2min btw sets

3-4 sets:
10 Barbell Hip Thrusts w/ pause on top
10/10 Wall Pushing Banded Hip Flexor March
45sec Side Plank (per side)
15 Single Leg Knee over Toes Calf Raises
- Rest as needed btw movements

4 rounds for time:
800/650m Row
40 DU
20m SA DB OH WL 22,5/15kg (alt. arms each round)