In 4 mins / 2mins rest x 6 sets
4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

2-3 rounds:
10 lu raises
10/10 kb side bend

Power clean + push press + pause power jerk

5 x 1+1+1 @ 50%, EMOM

15-20min:
Practice Kipping Swings
- Active Shoulders
- Tight Body
- Controlled Hollow To Arch
- Straight Legs (toes pointed)

• Once You get the hang off it, try to do Pull-ups and Toes To Bars, without loosing tension and form. Do small sets and rest as needed, so You don't wear out.

Min 1, 5, 9: 30 Single Unders
Min 2, 6, 10: 20-30 Double Unders
Min 3, 7, 11: 40sec Crossovers Single Unders
Min 4, 8, 12: Rest

For time:

100 burbee

For time:

10rounds:
10 DB suitcaise deadlift
10 DB hang clean
10 sit up

(Target under 15min, Time cap 20min)

3 rounds::

20-30s side planks + 30-60s plank hold, rest as needed

Pendlay Row + Romanian Deadlift

5 x ( 5 + 5 )

Go every 3:00

Amrap 11

Deadlifts
Handstand pushups
Pullups

1-2-3....
@90