10 Rounds For Time:
3 Clean and Jerks 70 / 48 kg
200 Meter Run
1 Round of "Cindy"

1 Round of "Cindy" =
5 Pull-Ups
10 Push-Ups
15 Air Squats

5 rounds:

40 m sled push
10 double kb clean & jerks

R5JC

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
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3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
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3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
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2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

Handstand Walk Practice
- Each try for distance
- Go by the feeling, rest as needed

6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel

Barbell Complex
E90-120sec:

Power Clean + Hang Squat
Clean + Front Squat + Push
Jerk

7-9 sets with no more than
RPE 3+

5-10 min of bike/ski/row/run
3 Rounds:
10 Banded good mornings
10 Banded press
10m Lizard walk

2 Rounds of banded
shoulder flow

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest