Power Clean + Split Jerk

7 x ( 3 + 1 ) 7 Sets, climb in 85% OF C&J

Push Press

3 x 3 @ Heavy Sets

Front Squat

3 x 4 @ 90%

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges

4 x 8 reps

Go every 2:30

5 rounds for time

1 cluster
3 clean and jerk
5 bar over burpees
7 toes to bar

BB @ 43/61kg

Snatch practice
15 x 10
20 x 5
25 x 1 and 3 failed

A) 3 sets:

1000m row for time
Rest 2 mins

B) 3 x 200m @fast as possible
Rest 30s

*score: 3 x 1km row times

---

3 rounds for quality:

20 kneeling landmine twists
6+6 windmills
60s chinese plank

*rest as needed btw movements

10 Minutes of Handstand Skill Practice  

OPTIONS
* Freestanding Handstand Hold
* Freestanding Handstand Push-up
* Handstand Walk
* Handstand Walk Obstacles
* Handstand Pirouettes
* Press to Handstand
* Wall Walks
* Wall Facing Handstand Push-ups

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 2KB rhruster
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

For time

• 10 rounds of
  • 9 thrusters
  • 35 double-unders
• 65 lb for women, 95 lb for men

Front Squat

2-3-4-2-3-4 ( RIR 2-3 every Sets )

Go Every 3:00