5x2 squat clean

Weighted plank hold 3 x 30 sekkaa

AMRAP 8

5 Box Jumps 30/24"
10 Kettlebell Swing 24/16kg
15 Thrusters 20/15kg

AMRAP 14

10 Double Dumbbell Push Press 22,5/15kg
15/12 Calorie Row
20 Double Dumbbell Front Squat 22,5/15kg
15/12 Calorie Bike
30 Double Dumbbell Deadlift 22,5/15kg

Rest 1 minute between rounds.

E90s x9
Power snatch
4x2
5x1

Jerk Dip

5 Sets of 3

Climb in Front Squat 1 RM

Go Every 2:30

Kneeling Bench Row
5x5/

EITHER

20 min MU PRACTICE
If you can do several MUs, do 1-4 MUs every 2 min. Try to keep the same amount of reps through the workout.

If you can do 5 or more strict pull-ups, do 1-5 false grip pull-ups with rings every minute for 10 minutes. After that practice the MU transition for 10 min.

Else 20 minutes, odd minutes: 5 challenging ring rows, and even minutes: 5-15 s ring support hold. Use dumbbells on top of boxes if you cannot control the rings.

OR

20 min FRONT / BACK LEVER PRACTICE

Progressions:

• Tuck front lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

Use the tables given and focus on either front or back lever. Start new hold every 2-3 min. Use the remaining time for practicing the other lever.
10-15 min HANDSTAND PROGRESSIONS

AND EITHER

5-10 min HANDSTAND WALK PRACTICE

OR

5-10 min KIPPING HSPU PRACTICE

For Time:

50 T2B
- Every Time You Let Go Of The Bar, Do Max Reps Ring Push Ups

For time:

90/65 Calories Row or Bike
50 Pull Ups
50 Thrusters 42,5/30kg
50 Air Squat
50 Kettlebell Swing 24/16kg
50 One Arm Devils Press 22,5/15kg
90/65 Calories Row or Bike

TC 35

Alternate Ergo. If you start at Bike, ending the Rower.