• 10000 m of:
Assault Bike @ max effort

5 x 3 hang powerclean, 70 %

3x10 press

E2MOM

15 - V-UPS
20 jumping lunge

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

2111; 3,3,3,3; rest 45sec

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full range of motion.
10/10 Half Kneeling Bottoms up KB press

Standing Shoulder Press

For Time:
Handstand Walk 30 m o Wall Climb 10 reps
Double Unders 150 reps
3 Round of:
Strict Handstand Push Ups 20/15 reps
Toes to Bar 20 reps +
Double Unders 150 reps
Handstand Walk 30 m o Wall Climb 10 reps
20 Min Timecap