Every 90"s for 10 Rounds alternating A+B

A. 2 Sumo Deadlifts RPE 8-9
B. 2-8 Strict Pull-ups

3x

-clean pull+ muscle clean

3x

-power clean+ squat clean

*build up in weights.

EMOM15

A. 2power cleans 40/25-30kg + 30-50 single unders
B. 2power cleans 40/25-30kg + 10-12 kipping leg raise
C. 2power cleans 40/25-30kg + 8/6cal row

Bench Press

6 x 5 @ 80%

Running o'clock

Minutes 0-10 :
80 Box Facing Burpees 24"/20"
...into
Minutes 10-18 :

Build in Daily Heavy Complex Of
Hang Squat Clean + Clean + STOH
Rest 18-20 :

Minutes 20-34 AMRAP IGYG:

1 Wallwalks
3 Cleans 60/42,5kg
2 Front Squat 60/42,5kg
5 RingRows
Score : Time, weight & Reps.

On the 3:00 x 5 Sets:
5 Strict Press
*Same Weight Across

amrap 6min
-8 ring row each (other deadhangs)
-8 box jump each

amrap 6min
-16kcal row (other holds deep squat)
-8 syncro abmat

amrap 6min
-16 wallball
-16 push-up (other holds plank)

amrap 4min
4 burpee partner 1
4 burpee partner 2
4 syncro burpee

Bar MU drills – 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

(Rest as needed b/t each drill)

Rest 1:30 b/t rounds

HSW drills – 2 Rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps

Front Squat

6 x 5 @ 80%