Every 1 min for 16 mins, alternating between:
12 Butterfly Pull Up (Unbroken)
Handstand Walk, 8 m
14 Alternating Pistols
Rest 1 min

OPTIONAL COOL DOWN

1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

5x5 @ 70-80% (65kg)

“Linda” without Deadlifts
10-9-8-7-6-5-4-3-2-1
Bench presses (bodyweight)
Cleans (3/4 bodyweight)

Deadlift 8-8-8-8 reps

2 x 6 min AMRAP + 3 min rest

-30 DB box step overs
-20 toes to bar
-30m DB lunge
-20 pull ups
-30m DB reverse lunge
-20 HSPU

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m

4 sets: 2 Power clean + 2 Front squat + 2 Jerk
3 sets: 2 Power clean + 1 Front squat + 1 Jerk
3 sets: 1 squat clean + 1 Jerk
5 sets: Front squat 6-5-4-3-2 reps
4 sets: Double db push press 8 reps

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

EMOM15

1. 40 du
2. 2 rope climb (legless if possible)
3. 8 weighted sit up/ 8 ghd sit up