5 rounds for time of:
Pull up x6
Push up x9
Wall ball shot x12 (9kg)

3 rounds for time of:
400m run
KB swing x21 (20kg)
Pull up x12

For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg

10 mins headstand or kicking up against the wall practise

Lower head down to the mat - 10 singles
Or 3 x 10 pike press ups

EMOM/6
1. 40 sec chin over bar hold
2. 10 barbell bent over row (as heavy as possible)

EMOM/6
1. 6-8 kipping levers
2. 40 sec high plank hold

Finisher
5-10-15
Press ups
V-Sit ups

15-12-9-6

stoh@60/40kg
burbee over bar
*40 DU after each round

2 rounds
1:00 Echo bike @ easy pace
0:30 Echo bike @ moderate pace
0:20 Echo bike @ harder pace
0:10 Echo bike @ hardest pace

Rest 0:30
1:00 Row @ easy pace
0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace
Rest 0:30

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

RestDay!

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

---

4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can

21-18-15-12-9-6-3 reps of:
Thruster (42,5kg)
Burpee facing bar

For time