*2rounds: *

20s hollow hold
20s side planks / R
30m single arm farmer carry / R
20s side planks / L
30m single arm farmer carry / L
20s hollow hold

rest as needed between sets

3 x 4/2-3 min

3 setts
2 rounds
4 min work/ 2 min rest

Sett 1
A1. Pull up x 2
A2. Push up x 4
A3. Air squat x 6
A4. Sit up x 4

Sett 2
B1. Hand stand push up with DB x 2
B2. Box over burpee with DB x 4
B3. Dumbbell push press x 6
B4. Dumbbell clusters x 8

Rx 22,5/ 15 kg

Sett 3
C1. Hang clean x 2
C2. Front squat x 4
C3. Thruster behind the neck x 6
C4. Back squat x 8

Rx 42,5 kg/ 30 kg

Squat Clean + Front Squat + Split Jerk

6 x ( 1+1+1 ) start @ 70% Split jerk & Building

3 x 8/2 min

Midline

Accumulate 3 minutes
Hanging L-sit
Rest as needed between efforts

5 Rounds for time

400m Row
10 Hang Power Cleans
10 Push press

-use weight that allows big sets

8 Min AMRAP

16 Wall Balls
12 KB Swings
30m Shuttle run
@9/6
@32/24
*Shuttle in 5m blocks

warm up
12 min emom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

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Paused Deadlift
7x2 @82% of 3rm
*Pausing 2 Seconds at the knee

40min EMOM:
1) 5x Power Snatch
2) 5x Power Clean & Jerk
3) Round of Cindy
4) Rest