25 minutes of:

10 Barbell roll outs
10-12 Strict pull ups
10 Triceps press DB
10 Biceps press, Barbell

rest 2:00 btw rds.

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout

EMOM 10': Deadlift 3 reps

Handstand!

warm up: ZOO walking
5 ' core

Handstand progression with wall
2*10" to lay
2*10" diagonally to lay
2*10" handstand to back
2*10" handstand to abs
2*10" handstand with bend

WOD:TEAM:
wheelbarrow with partner 15m
handstand with bend or wall until partner do 10 push up after change

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
With barbell 2 rounds (1st power / 2nd squat)
3 hang clean + 3 cleans + 3 jerk
rest 1 min bwn rounds
THEN 1 SET WITH WOD WEIGHTS
7 hang power cleans
4 bar facing burpees
7 front squats
4 bar facing burpees
7 STOH

3 rounds
250m run
10 walking lunges
10 ring rows

Snatch Technique
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

*start with empty barbell and add weight each set

Squat Snatch
On the Minute x 5:
5 Squat Snatches @ 50-60% 1RM

*weight stays same

Db push press 3x12, 3x5

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Power snatches 95/65
7 Lateral Burpees over Bar

• sub 7 dips + 7 pull-ups or ring rows for muscle ups