Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

A: BB gymnastics 20min clean complex @light weight
B: 3x5 High bar back squat @light weight
C: 6x1min on/3min off Amrap burpees

5-5-3-3-1-1

Practice Handstand Walk ~15min.

A1: OHS 3set
A2: Lat pull downs 3set
B1: Staggerd stance DL 2set
B2: KB push ups 2set

A: Bench press tung 5:a+2 deload set@85%
B: BB front rack Split squat 3x8
C: Snatch Pull 2-2-2-2-2
D: For time
1-10
Hspu
TTB
Every round starts with 3x strict chin ups

Roddintervaller 2min on/1min off
Note best time

2 squat clean @60
4 hand stand pushups
6 pullups
8 cal ski

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

For time
10 rounds
10 ttb
10 burpees
100m run