5 x AMRAP 4.

30/21 Calories Row
21 Kettelbell Swing 24/16kg
Max distance Handstand Walk

Rest 4 min btw.

1A) Hand stand 4x48s
1B) shrimp squat 4x16 alternating

1-3 : 2-2-2-2-1
4-6 : 3-3-2-2-2

Strict Pull Ups

5-9 : 4-4-4-3-2
10-14 : 9-8-8-7-6
15-19 : 12-10-10-8-6
20-24 : 18-15-14-10-6

4 rounds

10 Box step overs
10 Banded Goodmorning
10 Box Push Ups

Banded Lats Stretch 1:00 / side
Laying front rack stretch 1:00
Pigeon Pose 1:00 / side
Banded Hamstring Stretch 1:00 / side
Banded Hip Flexor Stretch 1:00 Side

Split Squat Iso Hold: 3 x 30s each. Rest 60s.
+
- Active Straight Leg Raises x 60s each
- Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Clean Pull

3 x 4 x 90-95%

Power Clean + Push Jerk

5 x ( 1 + 3 ) x 65 - 70% of C&J