4x5 Front squat

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM

B,
As many reps as possible in 12 mins of:
Deadlift, 102/70kg
Row Calorie
Box Jump Over, 75/60cm

Complete in teams of 3. Rotate through exercises as often or little as you like.

C,
3 rounds for quality of:
10 L/10 R Banded External Shoulder Rotations
5 L/5 R Tempo Single Arm Kettlebell Press, pick load
Tempo Single Arm Kettlebell Press- 3 secs up and down

Rest as needed between rounds.

A:
Halt clean pull + halt power clean 5x2+1 @easy weight

B:
Power clean + push press + push jerk 5x1 @moderate push press weight

BikeErg Intervals

2 Min Easy,
5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
2 Min Easy
5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
2 Min Easy
5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
2 Min Easy

3 Sets:
10 Sec Seated Sprint at Max RPM
10 Sec Seated Sprint at Max RPM
10 Sec Standing Sprint on High Damper
10 Sec Standing Sprint on High Damper
*Rest 20 Sec Easy between reps and 2 Min Rest between sets.
Total: 33 Min

A: push ups 3x20
B: DB biceps curls 3x12

3 sets:
HS-walk
- 5 tries / set
- Rest as needed
—————————————————————
3 sets:
10 HS Shoulder Shrugs
- Rest as needed
—————————————————————
3 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed
- Goal 20 taps (1=1)
—————————————————————
3 sets:
Head Stand
- Max hold, as straight and tight as possible

10min AMRAP
100m run (add 100m each round)
8 ring push ups
12 TTB
16 box jumps

21-15-9
Overhead squats (65lbs)
Toes to bar

Handstand Walk Practice
- Each try for distance
- Go by the feeling, rest as needed

5x5 (same load)