Every 2min for 16min (4 sets of each)

Station 1
- 2 x weighted pull ups + 4 strict pronated + 6 supinated pull ups
(If you are still working on your first pull up, try 2-3 negative + 5-6 bandassisted strict pull ups)

Station 2
- Bench press x 8 reps @ 20x1

10 minute amrap

20 WB
10 kipping pull-ups

Push Press
10x3r @ 55% from best Jerk 1RM
45s. Recovery

Power kettlebell swing with partner
4 x 20 sec work, 40 sec rest

(Partner 1 works for 20 seconds, both rest 10 seconds, partner 2 works for 20 seconds, both rest 10 seconds)

2 min rest

Weighted box jump
4 x 20 sec work, 40 sec rest.

Try different weights: dumbbells, kettlebells, medball, sandbag, plate etc.

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.