5x5 @32x1

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

30 power snatches 70/47,5kg
60 box jumps
90 air squats
120 double unders
Tc 30'

EMOM 21 min

15x WB ub
10x T2B
8 x Burbee box jump overs

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

AMRAP 15 min:
- 250 m run.
- 15 Ring dips.
- 2 wall climb.
- 5 OHS (40/20 kgs)

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90% 10. 10x 55%

30 power snatches
60 box jumps
90 air squats
120 double unders
Tc 30'

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90%
4. 10x 55%