barbell rollout 4x8

For Time:
1 Thruster 60/40kg
2 Hang Power Cleans 60/40kg
3 Deadlifts 60/40kg
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 24/16kg
10 AbMat Sit-ups
11 Wallballs 9/6kg
12 Calorie Assault Bike / Row

Complete each exercise in ascending order then work back down to 1, adding one exercise per round.
1, then 2-1, then 3-2-1, and finally 12-11-10…3-2-1

Floor Press, 5x5.

Strict press heavy single. TC 10 min

3-4 sets
1.1.1.1 (note 1 less rep now!)
20 secs intra cluster rest 2 minutes between sets
80% feeling. Don't go top heavy as we will progress this every other week.

Goal is to add (1-5kgs from 2 weeks ago)

-Handstand walk progressions
eg. balancing on the wall, moving the bodyweight from hand to hand, shoulder taps, walk towards wall, slowly increasing the distance

-Handstand push up progressions
eg. from frog stance to plank hold, from head stance kick the feet to the wall, rep by rep increasing the angle, until they are kicked to a handstand position, kipping hand stand push up on the wall using abmat the scale the movement etc.

For 15 minutes practice your weaknesses:

Handstand kick ups
Handstand holds
Wall climb to handstand hold
Handstand freestanding
Handstand walk

AMRAP 15

10 Push press (50/35kg)
10 KB swing (24/16kg)
10 Box jump (60/50cm)

3 x 12 AHAP

EMOM 45
(45sec ON / 15sec OFF)

1) Box pass through
2) Row
3) Leg and hip raise
4) Shuttle Run
5) REST

HR 70-80%