Hang squat clean 2 RM

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

2x10 Down dog to cobra

From Time (cap time 30 min) :
100 DU
50 Cal Bike Erg
5 Squat Clean
80 DU
40 Cal Bike Erg
4 Squat Clean
60 DU
30 Cal Bike Erg
3 Squat Clean
40 DU
20 Cal Bike Erg
2 Squat Clean
20 DU
10 Cal Bike Erg
1 Squat Clean

Barbell : 102,5 / 70 kg

For Time:
500m Row
30 T2B
15 Clean & Jerks
500m Row
20 T2B
10 Clean & Jerks
500m Row
10 T2B
5 Clean & Jerks
500m Row

61 / 43 kg

27-21-15-9
Cal Row
Push Press 61/43 Kg

3 rounds From Time :
42 Cal Bike Erg
21 Hand Release Push-Ups
30 Cal Bike Erg
15 Strict Ring Dips
18 Cal Bike Erg
9 Strict Handstand Push-Ups

2 sets of:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
———————————————————
3 x 15sec ON / 45sec OFF:
Facing The Wall HS Hold
———————————————————
2 sets of:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
———————————————————
HS WEIGHT TRANSFER DRILLS

5 sets of:
Fingertip Shifts
- Facing the wall, keep your body tight and off the wall
- max effort, as many shifts as you can
- Rest as needed
———————————————————
3 sets of:
10 HS Steps
- Facing the wall, keep your body tight and off the wall
- Rest 1-2min btw sets
———————————————————
1 set on both directions:
Banded HS Walk Around The Box
- Feet on top of the box 80cm
- Keep your shoulders stacked
- Band just below your elbows
- Goal is to go unbroken round
- Rest as needed, but try to keep it at minimum

From Time :
100 Lateral burpees over Rower
Everything 2 Min (starting art 0:00) : 250m Row

Time Cap : 30 min

Basic Endurance 50

7 Min Bike Erg
7 Min Ski Erg
7 Min Row Erg

5x3
1 push press + 1 push jerk + 1 split jerk