Hang power clean

4 x 3 @ RPE 8 / 2 RIR, go Every 2:00-2:30

Back squat 1x5

A: Shoulder press 5-5-5+
B: Bench press 7x3+1xMax
C: DB Shoulder flys 3x10
D: OH triceps Cable extensions 3set
E: SA Cable extensions 1xMax

2 min/movement
8 min/ round, 5 rounds
40min total

1. Ski 1.45 or 30cal
2. STOH 5 reps every 30s. 65% 1rm push press
3. Ski 1.45 or 30 cal
4. GHD 6-7 reps every 30s.

Total reps/cals
300cal ski erg
100 STOH
120-140 GHD

Bench press 2x5

For time:

10 Snatch 40/25kg
50 Double Unders
8 Snatch 52,5/37,5kg
50 Double Unders
6 Snatch 65/45kg
50 Double Unders
4 Snatch 70/50kg
50 Double Unders
2 Snatch 80/60kg

Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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3:00 Echo bike
3:00 Row
+
5 Pikes to planche
10 Ring Tension swings
5 Kneeling goblet get-ups
10 DB power clean overs
5 Row to muscle-up transition
+
Squat clean
Build up
+
2 rounds @ increasing pace
3 Squat cleans @ 1s weight
1 Wall walk
2 Ring muscle-ups
3 Wall-facing handstand push-ups
4 Chest-to-bar pull-ups
1:00 rest between rounds

10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block betwe