2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –

5 sets:
1 hang power clean (below knee)
+
1 squat clean (touch&go)

5 Sets for quality :

0:30 Ring plank / 0:30 Rest
0:30 Ring Side Plank ( L ) / 0:30 Rest
0:30 Ring Side Plank ( R ) / 0:30 Rest

10 Minutes of "Recovery Work"
- Easy bike, jog, row, ski erg etc

C1) Partner WOD,
6 rounds YGIG
8 deadlifts 100kg/80kg
10 bar over burpees
10 C2B
400m run (both run)

RestDay!

https://us02web.zoom.us/j/88989677267?pwd=MU9vUGFzbmNtazV4ZjlUUlpGZlhHUT09

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

" 21 - 15 - 9
Chest to Bar
High Box Jump"

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1