5 rounds
1min AMRAP
Burpee box jump 60/50
1min rest

For reps
3 rounds
Unbroken set of push-ups
Rest 1min between the rounds
3 rounds
Unbroken set of strict handstand push-up / pike push-up
Rest 1min between the rounds

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
5 inch worm with push up

RING OR Bar Muscle up Practise
1-2 sets of each parts
Kipping on Bar/rings x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to bar/rings x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
strict dips x 3-5 reps (use band for help if need to)
Jumping  BAR MU/ RING MU (take box/rings under the bar, the bar/rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for BAR/ring Mu (use about 10-15 mins for this)

Accessory Work
3-4 sets
6-8 weighted Strict Chin ups
6-8 double kb row (heavy)
rest 2 min bwn

Optional Extra
3 rounds
3-5 skin the cats
10+10 plate windmill
rest 2 min bwn

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)

Wendler program Shoulder Press
Shoulder Press
5 reps @75% of it (90% of 1rm)
3 reps @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal on last set is something like 4-8 reps but no more reps than 12 on last set. Even if you can,
lets go some heavier weights in future so there is something more to come!

21-15-9 reps for time
Calorie Ski (women calories 16-12-7)
wall ball shots
kb swings @16/24kg
rest 5 min
For time
30/24 calories of ski
30 wall ball shots
30 kb swings @16/24kg

Keep Ski Mod/fast (men target 1100+ and women 900+)
Wall ball and kb swings should be done unbroken sets, this pair of movements will raise your heart rate up a lot so be prepared for it!

Rästi

AMRAP 10

Run 900m
.....
Remaining Time

10 DB Snatch 30/20kg (Teens 22,5/15kg)
10 Wallball 9/6kg

Wendler program Bench Press
First count 90% of 1rm pause becnh press done by couple weeks ago. Then
5 rep @75% of it (90% of 1rm)
3 rep @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal on last set is something like 4-8 reps but no more reps than 12 on last set. Even if you can,
lets go some heavier weights in future so there is something more to come!

Strength

3*3 tall jerk
7*3 Split jerk (pause in catch)

Workout

20min AMRAP

Max rep rope pull ups
into
300m ski