4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Dumbbell Side Plank/side
rest 60sec

OHP 3x3

A/ 5 rounds of:
300 row
6x DB sqt clean (Heavy @22,5kg)

B/ 2 rounds of (3' rest BTR)
5x
5 KB clean @2x20kg
5 KB FS @xx20kg

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean
2x KB Thruster
1x KB windmill

Backsquat 17 RM

3xMax push ups

3s. at the bottom.

90 min

Skill: BMU practice for 20 min

1.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Ring OR bar muscle up, 3 to 8 reps / bar MU 3 3 3 3 3 2
(2) – Double-unders, 30 to 60 reps / 30
(3) – Assault bike, RPE 1-2 (see notes)

B. 15 minute EMOM, alternating
(1) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
/ kipping from ground, 5 6 6 6 8
(2) – GHD sit up, 10 to 20 reps / 4*12 20
(3) – Row, RPE 1-2 (see notes)

140 min
Warm up for 20 min

1.HSW
- 15 m

2.BMU
- BMU x 15

3.BCTB
- Drills
- BFLY x 35
- BCTB x 25 (singles)

4.Front squat
- 5x5x62.5 kg

5.Deadlift
- 4x10x75 kg

6.Strength accessory
3 sets:
8 strict pull up
10 shoulder press - 27 kg

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

High hang clean + jerk 5x5