Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

2-3x3@barbell, 2x3x@50%, 2x2@60%,
2@70%,
2@75%,
2x1@80%,
1@80%,
1@85%,
1@90%,
1@95%,
1@100%,
1@102%, rest btw sets 2min

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

Deadlift
3x every 2:30 min
5 at 65% 1RM

Bench press 2x4

E3 mom for 10 rounds

Buy-in 30 DU's
Back squats
(Reps 12,9,9,6,6,6,3,3,3,3)
Increase weight on every round.

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

80 min

Skills & aerobic work

B1. In a 3-minute window (for each movement), accumulate sets of:
1) 3-5 Overhead squat - 25 kg, 5+5/min
2) 3-5 Toes to bar - 5+5/min
3) 3-5 Hang clean - HSC 25 kg, 5+5/min
4) 3-5 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B2
+
B2. In a 2-minute window (for each movement), accumulate sets of:
1) 3-4 Overhead squat - 4+4/min
2) 3-4 Toes to bar - 4+4+4/min
3) 3-4 Hang clean - HPC, 4+4+4/min
4) 3-4 Handstand push up - 5/min

Rest 1-minute between each movement
+
10-minute Bike @ easy pace before part B3
+
B3. In a 1-minute window (for each movement), accumulate sets of:
1) 3 Overhead squat - 3+3+3/min
2) 3 Toes to bar - 3+3+3/min
3) 3 Hang clean - HSC, 3+3+3/min
4) 3 Handstand push up - 3+3+3/min

6 rnds EMOM
15 KB swing @20kg
10 OHS with 15kg bar
10 cal row
3 wall walk
60m Farmers walk @2x16kg
1 min rest

3 sets:
10 Weighted GHD Back Extensions
- Rest 1min btw sets

Plank 30 sec, 45 sec, 1 min
Russian twist 3 x 30 reps
Mountain climbers 3 x 20 reps
Superman exercise 3 x 20 sec hold