• 10 x HSPU (Handstand Push Ups)
• 400m RUN

For time;
60 Burpee box jump over
50 Wall Balls
40 T2B
30 C&J 50/35KG
20 HSPU
10 Bar MU's

24 Min Time Cap

For time:

27-21-18
cal row
30-20-10
box jumps 30/24"

TC 8

1 Power snatch (~60%)

Mat - Foam Roller - Dowel

Foam Roll glutes/abductors/hips/Lats

Prisoner Rotations

Dowel Dislocates - conventional and eagle grip. Focus on all fingers holding on to dowel to encourage wrist stretch.

Hip Swings
Hip Wave series
OKC hip openers
Glute Bridge March

10 minutes

10 Min EMOM
3 OHS 70/50kg

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EMOM 10
1 min : max reps C2B -> kipping pull ups -> panded kipping pull ups -> strich pull ups
2 min : REST

30 ring muscle ups for time

Shoulder press 2 RM