3 rounds
3 Bar MU

6 ring dips

36 HBRs

12 pistol squats alternating

9 Burpee over bar
9 OHS (50/35kg)
9 Bar MU

15 Burpee over bar
15 OHS
15 C2B

21 Burpee over bar
21 OHS
21 Pull up

Time cap: 15min.

5 Rounds:
10 Power Snatches 40/30kg
10 Box Jump Overs 60/50

A.) Handstand push up technique
-Strict // Kipping if you have atleast 1 strict HSPU

B.) HSPU accessory

3 rds with quality:
30 HS hold back against the wall
10 Box Pike push-ups (parallettes)
30 sec hollow hold

Rest as needed between the movements and 1 min after each round

A) Double unders & Ground to oh 10/15kg plate

Lepo 1min

B) Double unders & Kb snatch alt.

Explosive!

3 rounds for time:

3 rope climb
9 thrusters @ 60/42.5
50 double unders

3 Rounds for time:
10 Pull-ups
5 Wall climbs
10 Box jump overs 60/50cm no touching box (wide side)

5 RFT:
5 Power cleans
5 Bench presses

Both barbells 90/60kg

Warm up(8)
100m run
20 knuckle draggers
20 single leg deadlift
20 jax
20 pik-n-grass
20 plyo jumps
100m run

Mobility(4)
1:00 min wrist stretch
1:00 min quad stretch

Weightlifting(15)
bk squat-4x1 @85-90%

Fittrain(20)
8rds
7 db clusters 25/15-challenge up-35/25
100m run
7 med ball sit ups 16/12-challenge up-ghdsu
100m farmer's carry 25/15-challenge up-35/25

Opt(12)
1600m walk/run
5x5 hip ext
3x3 front squat

Finisher
30 w-raise
60 kneeling crunch
1:00 min couch stretch