A: triple jump x8
B: Power clean 5x3
C: DeadLift 5-5-5
D: Weighted pull ups 5x3
E: SA Seated rows 2set
F: Alternating DB biceps curls 1xDrop set

Hang Power Snatch - tech

2-3rounds:

6+6 windmill
12 banded pull apart
16 wall squat

For time:

500 m run

3 rounds:
5 pull-ups
10 push-ups
15 air squats

500 m run

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

15-10-5-10-15 Reps
Shoulder to overhead 35 kg
Back Squat 35 kg
Burpees over the bar

1. Strict handstand push up X 3-5  OR 3 eccetric HSPU

5 x E1,5MOM

1. Practise
   10 min kipping HSPU / deficit kipping HSPU

2. Practise
   Ring MU / Bar MU / Kip dip

3. 5 min EMOM
   1 eccentric ring dip +10 sec hold at the bottom

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

60 min swimming

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