Run/Bike

4 x
10 Strict HSPU https://vimeo.com/175132137
1:00 AMRAP coans https://vimeo.com/175115146

5 x 2 +2 c&J

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 kick to split leg handstand with a 3s hold
- 20 wall assisted handstand shoulder shrugs

Complete:
- 50 alternating, slow and controlled handstand shoulder taps

3 rounds:
- 30 hollow rocks
- 30 arch rocks

5 rounds: 15sec on/45sec off
1: Burpees
2: WPU 12/8kg
3:DB Hang clean+Press 20/15kg
4: Box jumps 45/30cm

Dead Lift 3-3-3-3-3, samtliga 3:or ska vara tunga, ca 80-90% 1RM
+
Partner WOD:
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees

6 x
10 Scapular protractions https://vimeo.com/175146552
10 scapular retractions https://vimeo.com/175147428
20 Hollow rocks https://vimeo.com/175042312

6 rounds EMOM:
1. 10 Back Squats
2. Max Air Squats
3. Recovery Row

Core Complex:
5s Hollow Hold
5 Tuck Ups
5 V ups
6 Jack knives
5s Hollow Hold

5 Rounds for each movement

Sumo Deadlifts
Bench Press
Front Squats

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM
5 reps @ 100% your 10 RM
The only rest between sets is the time it takes to change the weights.
Rest for up to 2 min / sets

Success =

IF you manage all the sets successfully, the following week raise the Bench press by 5 pounds on the heaviest set and by 10 lbs for the Fronts squats and the Deadlifts.

6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265