• 6 Sets of:
Handstand Walk 30 m o Wall Climb 5 reps
0:30 rest each sets

Snatch balance
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Build to a heavy push press & push jerk from the rack
Then 3 drop sets @ 80% of heaviest weight achieved

Front squat
5 x 5 - rest 90 secs in-between
Choose 8RPE load

Optional accessories
3 x 15 calf raises (machine or off a plate with weight)
3 x 10 Hamstring curl each side (banded if no machine)
3 x 15 GHD hip extensions

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3 bar mu/ strict Pull up

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

125 min

1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.5

2.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction

Arm Rotation - 45 seconds
Other Side - 45 seconds
Push-ups 45 seconds
Jumping jacks 45 seconds
Jump rope 45 seconds
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

RestDay!

5min Airbike/Bike with nose breathing only

Cumulate 3min of Active/Passive Hanging

In 5 min :
50 goblet squats ( KB or DB )
Remaining time AMRAP burpees

2 mins rest

In 5 min :
50 sit ups
Remaining time AMRAP DB snatches (alt)

2 mins rest

In 5 min :
50 reverse alternating goblet lunges
Remaining time AMRAP box jumps

2 mins rest

In 5 min :
50 single arm DB thrusters (25/arm)
Remaining time AMRAP Cal row

For time :

21-15-9
Kettlebell Swing 24/16kg
Run 200m

TC 7

WOD
10-9-8-7-6-5-4-3-2-1
push up
arch up
burpee