90s. Row / Bike

2 rds:
3+3 Up & down dog
3+3 Spider lunge + twist
6+6 One hand Front squat (w/ KB)

45s. Row / Bike

2 rds:
6-8 Deadlift
6-8 Hang Power clean
6-8 Front squat

Mobility:
- Lunge complex
- Pigeon stretch
- Ankles
- Front rack
- Couch stretch

spend 15 minutes practising the clean with an atlas Stone

Scale with D-Ball or Sandbag

A.) Kipping skills
-Kipping T2B
-Kipping pull-up
-kipping C2B
-Kipping Bar MU

B.) Accessory 3 rds
TGU 2 reps/ side
Scapular pull-up 10 reps ( 2 sec pause)
Hollow hold + arch hold 20 sec+ 20 sec
Tempo pause ring row 7 reps (3 sec down, 3 sec pause at the top)

Db push press 4x12

4 Rounds for Time
15 Deadlifts @80/50kg
15 Box Jumps @60/50cm
50 Double-Unders

TC:15'

Snatch pull 4x3

EMOM10': 2 Squat snatch

Running o'clock
3RFT
Row 1500/1350m
Ski 1500/1350m
...Remaining time
AMRAP
5 HSPU
2 Rope Climb

TC 45min

4 rounds:

10 Rower crunch

10+10 Side V-up

10 Back extension on a box with partner (3s. hold on top)

Deadlift

5x6

.

Weights by feel

about 2 min rest