Find your todays 1rm

1A) Back Squat4x4x60%
1B) Single leg jumps 4x(4+4)

3 rounds
10 lunge elbow to floor strech
20 flutter kicks (each leg)
:20-30 wall climb hold
then
2 rounds
8 abmat sit ups
8 jumping lunges
4 pike push ups

Every 90s x 6

1 Hi-hang clean + 1 Hang clean + 1 split jerk

Push Press + Push Jerk
4 x 2+1, every 90s.

• 2 Push Press + 1 Push Jerk each set.
• Little heavier than last week if form allows

Emom 15
min1 : HS Hold / Free Hold x 30 seconds or HS walk x 5-10m
min2 : 1 legless/normal climb or 2-3 lower climbs (from sit position to stand)
min3 : box jumps x 5-7 reps to 60/75cm

15min to work up to a heavy
3-postion Clean (Floor/Hang/Hi-Hang)

3 rounds:
15 x deadlifts
15 x strict deficit handstand push-ups
W 205 lb., 2-in. deficit 
M 315 lb., 3.5-in. deficit

Shoulder Press
X x 8

No leg drive ! Only arms !

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Post 4 heaviest successful sets

Front Squats
5x8 AHAP