3 Rounds of:
400m Run
21 Toes-to-bar
15 Bar Facing Burpees
9 Front Squats 60/40kg

Handstand

-Hollow holds 3 x 20 sec
-Handstand holds back against against the wall 3 x 10 sec
-Handstand holds facing the wall, 3 x 10 sec
-Free handstand / with partner spotting from waist or hips

Handstand walk

-Weight shitfts back against the wall 3 x 6-10 reps
-Face palms 3 x 6-10 reps
-Walking towards the wall

Choose 2-3 lowerbody mobility drills and spend 10-15 mins with them.
OH position / Front rack position / lacrosse ball to trapezius
Choose 2-3 upperbody mobility drills and spend 10-15 mins with them.
quads/hip flexors, hamstrings/calfs and glutes.

STRENGTH

Deadlift 6x4, RPE 4

Rest as needed between sets.

CONDITIONING

15min EMOM:

1) Row/bike/airbike 10-20cal
2) 3-5 Man Makers
3) 5-10 TTB + 5-10 Box Jump

RPE 3, nice little sweat, nothing too hard to start this cycle.

EMOM 16

1 minute : 10 x 8 m sprint
2 minute : 10 push ups + 10 KB Swing 32/24kg

Sprint results is slowest time

Squat snatch

1-1-1-1-1

STRENGTH

Back Squat

9-7-5-3-5-7-9

Rest as needed between sets.

RPE 4 to 4+

For time:

50 burpees
50 air squat
50/35 push ups
50 wallball
50 sit ups
50/35 cal row.
50 box jumps 24/20"
50 KB swing (american) 32/24kg

1min max calories SkiErg