1. DB Split Stance overhead Press 3x12
   [ L leg forward first set, R leg forward second set, decide which was more stable third set ]

2. Pull up 3x12 - Every rep should aim chest to bar

3. Seated SL Hip Opener 3x8-10 per side - keep hips as square as possible

4. Side lying windmill 3x5/ - try to keep hand touching floor entire time

4.5 min sets 20 minutes

20min AMRAP

5 HSPU
10 Pistols
15 Pull Up

AMRAP 5
30 KB swing 32/24kg
100 du´s
250/200 m row

rest 2 min

AMRAP 5
20 KB swing to Squat 32/24kg
75 du´s
350/300m row

4 x 6 add weight from last week...

Deadlift 1RM
1-1-1-1-1
2-3min Recovery

Max Reps Strict Handstand Push-ups
Rest 90s.

8 C2B / 6 MU
10 HSPU
12 DB squat snatch (30/20)

Plyometrics

Single leg jump 4x 3 reps/side
-rest 1 min between

Broad jump
4x4 reps
-rest 1 min between

Alternate
1. Strict pull up 5-8
2. 5-8 strict HSPU

Wide Stance Box Squat: 8 x 3 @65%, every 60s. - Use a box at parallel