Practise kipping for 20 minutes:
-knee raises, toes to bar
-pullups, chest to bars
-bar muscle ups
-butterfly pullups

27-21-15-9 reps of
Wall Balls
Box Jump Overs
Power Cleans 50/35kg

-Cartwheels, singel arm cart wheels
-Learn to bail from handstand with "cartwheel"
-Forward roll on the matress
-From handstand to forward roll
-Handstand on the wall + forward roll
-Handstand hold with a partner

Back squat or front squat 5 x 5 (heavier than last week)

12 min to work up to a heavy complex of
2 Shoulder Press + 5 Push Press

CONDITIONING

5 rounds for time:

20/15cal Row
7 Power Clean @60/40kg
5 Front Squat
3 Jerk

Overall RPE 4

Then immediately 6min to find 3RM Bench Press. RPE 5.

Power Clean 1RM

Today we lift big!

3-4 rounds, rest as needed: 1) 10-20 Landmine oblique twist 2) 10-20cal Bike/Echo Bike

W. Pull up / strict Pull up: 4x6
(Rest 2min)

Optional Accessory

WEIGHTLIFTING

Clean Pull 3x3@100-105%

RPE 4

Rest as needed, use straps if needed