Basic tumbling exercises
-Quadrupedal progressions
-Shoulder Roll progressions
-Handstand Roll progressions
For Quality

1. Sumo or conventional touch and go Deadlift 4x12 - KB Deadlift or Double KB Deadlift to be subbed if form cannot me maintained

2. SL Leg circles 4x5 per leg, per direction

3 min sets 16 minutes

14 min EMOM

Odd: 1-5 Bar MU
Even: 5-7 Thrusters, 40 / 60 kg

6 Rounds of:
10 Deadlifts 60/40kg
10 HR Pushups

3 x 5 70% 5RM (samoilla painoilla)

high hang clean + hang clean + clean + split jerk x 5

E2MOM for 4 mins:
back squat x 10 reps @ 70%

50-40-30-20-10

Double unders
Sit Ups
Wall Ball shots 9/6kg

3mins @ 100% effort.
27/20 x Rowing Calories
Dumbbell Hang Squat Clean AMRAP in the remaining time.

• Pick a weight, where you can get at least 5 unbroken reps.

Conditioning A
3 rounds @ 80% effort.
10 x Front Squat
10 x Deadlift

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Conditioning B
3 rounds @ 80% effort.
10 x Hang Squat Clean
10 x Plank Walk

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Record any details.