-5-10min practice kipping pull-ups

A1) 5x1 HS to L-sit, hold bottom of hs for 5s
A2) deadlift 5x5x70%

Front squat reps 5-3-1-5-3-1-5-3-1

A1) 5x1 HS to L-sit, hold bottom of HS for 5s
B1) shoulder press 5x5x70%
C1) back squat 5x5x70%

AMRAP

• 1 overhead squat
• 10 burpee box jumps
• 2 overhead squats
• 10 burpee box jumps
• 3 overhead squats
• 10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

FOR TIME WITH PARTNER (YOU GO I GO)
50-40-30-20-10
Db Goblet squat @22,5/15kg
Box Jumps @60/50cm
KB USA Swings @24/16kg (or Alt Db snatch)
100-80-60-40-20
Double under

Timecap: 35 mins

Warm up
3 min cardio machine and then barbell warm up for cleans

2 sets with empty barbell
5 clean deadlifts
5 clean pull from pockets
5 clean high pull from pockets
5 muscle clean
5 front squats
5 hang squat clean

Squat cleans for 20-25 minutes
2-3 reps at once
hit set every 1-2 min

Accessory Work
3-4 rounds
20 banded monster walk (ees takas paikallaan)
5 box jumps
15 kb swings
rest 1-2 min bwn sets

5 rounds:
15 Pull-ups
30 KBS (US) 24/16kg
15 GHD Sit-ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Triceps Foam Roll
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-

For time

• 3 rounds of
  • 50 hip extensions
  • 25 strict pull-ups
  • Run 800 meters