5 x 3 minute on / 1 minute off
Starting every round with a 200 m run
Followed by amrap of
8 DB snatch
6 DB goblet squat
4 burpees over DB

DB @22.5/15

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS / add weight to previous week

for time:

30 wall ball
30 kb swing 32/24kg
50 du
20 wall ball
20 kb swing
50 du
10 wall ball
10 kb swing
50 du

15min time cap

Practice kettlebell snatch technique

4 Rounds

YGIG / Heavy Quality
12 + 12 Landmine Press
12 + 12 Landmine Pull

Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

Kick-up to handstand
-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)

Kipping HSPU
-5 sets @ 40% of max reps
rest 1:30min

As many reps as possible in 10 minutes

Front squats (bar from from the floor)
@40% from 1rm front squat

*Every time you drop the bar you need to do

5 bar over burpees
200 m run

before you can continue with squats

*Score is the number of front squats.

4 rounds

• 5 hang power clean
• rest 2min
• 5 db bench press/ ring push up/ push up, tempo 3101
• rest 2min

more weight than last week
same weight in all sets
no belt

4 rounds for quality

• 6 + 6 zercher reverse lunges
• max reps strict toes to bar or L-hang
• 10-15 ghd sit ups

3x max reps with bodyweight, add 10% to last weeks, rest 4-5 min

No more than 30 reps.