Build up to a decent single.

10-15 min. kipping HSPU skill practice

Then 3 x E2MOM
1. max. khspu unbroken
2. 50% of days max
3. 50% of days max

3 Rounds of
10 Clean & Jerk 60/40kg
20 Toes-to-bar

Metcon (quality, speed)

EMOM for 12 minutes:
1: 3 Back squats
2: 10 Goblet squats

*Choose a moderate weight that moves fast.

Metcon (time)

“Karen”

150 Wallball shots for time.

Timecap: 7 minutes.

*Goal here is to go in big sets. Choose a proper weight for the wallballs and decrease the reps if needed, e.g. 125 or 100.

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.
High box jumps 4-6 sets of 2-3 jumps. Rest as needed.

"Metcon (time)

”Barbara”

5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

*3 min rest between each round.

Timecap: 35 minutes.
"

EMOM for 20 minutes:

ODD: 10 Deadlifts (Moderate weight)
Even: 20 Jumping lunges

Deadlift 3 x 1, climbing.

Metcon (time)

“Barbara”

5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3:00 minutes between rounds.

Timecap: 35 minutes

AMRAP in 5 minutes:

3..6..9..12 Deadlift 60/40kg
3..6..9..12 Front squat 60/40kg

3 Rounds for time:
25 Goblet squats 20/15kg DB
25 Stick sit-ups