Hang Clean 5x5

AMRAP 40min
2 Rounds of:
40/30 Cal. Row/Ski/Bike
15 Deadlifts 120/80kg
+
3 Rounds of:
2 Rounds CINDY
6 Hang Snatches 60/40kg
+
4 Rounds of:
10 Handstand Pushups
5 Power Cleans 80/60kg
+
AMRAP in the remaining time
20 Toes-to-bar
20 Burpees

Metcon:
3 rounds for time
75 air squat
25 push ups
15 kipping pull ups

Time cap: 14 min

3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)

push press 3-2-1

30min EMOM:

1) Row/Assault/Shuttle Run/Ski/DU…
2) 8 Thruster, 40/30kg + bar over burpee
3) rest

Keep a steady pace. On the first minute do something monostructual. On the 2nd minute do 8 Thrusters and bar over burpees the remaining time. Third minute is complete for resting. Scale if needed.

5 Super Sets

KB/DB Row 5 x 10 + 10
Max reps push ups

Rest 2:30 btw rounds

Jefferson curl

Do 3-5 sets of 8-12 Jefferson Curls. The loading should be very light!

If you want you can read more about Jefferson Curls: https://www.gymnasticbodies.com/jefferson-curls-weighted-mobility/

7 min AMRAP

10 KB Swing (32/24kg)
10 cal row

Rest 5 min

7 min AMRAP

7 T2B
7 Box jumps

Rest 5 min

7 Min AMRAP

6 KB clean (24/16kg)
6 Burbee

HSPU work for 15 mins