Lunges 4x15m

Power clean+hang squat clean 5sets

Kangaroo Flow video

5-10 Down Dog to Cobra video

MU practice E90sec for12min
Beginner alternate exercise
1: false grip ring rows x8-10
2: hollow hold X20-30sec
Intermediate alternate exercise
1: feet elevated hip 2 rings x6-8
2: Hollow rocks X20-30sec
Advanced alternate exercise
1:strict ring MU x1-3
2: hollow rocks X20-30sec
+
Dead Lift, Build up to heavy 5 rep max of today in 15min.
+
4 rounds
In 90sec:
15 rkb swing 32/24kg
Amrap row for cal
90sec rest

E2M for 16min
Back squat x5@light weight ca65-70%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
10min emom
Odd: Amrap 4 box jumps + 4 squats
Even; Row @ moderate pace
3min rest
10min emom
Odd: Amrap 4 KB swings + 4 push ups
Even: Row @ moderate pace

0:00 - 6:00
Work on:
* Handstand walk

6:00 - 12:00
1-2-3-4-5-...
* Strict C2B/Pull up
* Strict Ring dip

Banded Glute Bridge: 4 x 10. Rest 60s.
Parasympathetic Breathing - 10-15 breaths x 3 second inhale + 1 second hold at top + 3 second exhale.

50 Thrusters for time 60/40
Every time you break perform 10 Burpees

5 round for time of:
20 wall ball scaled
5mt dball walking lunge 60/40
20 push ups

(A)
7-10 sets of the following complex:
Power snatch hi-pull + Power snatch + Hang power snatch

---

(B)
EMOM10
1. 3 Power snatches
2. 3 Hang power snatches
Easy weight.

---

(C)
Btn split jerk practice for 15 minutes